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A woman doing cat cow exercise.<\/p>\n A woman doing cat cow exercise.<\/p>\n
If you\u2019ve ever felt a dull, annoying ache settle into one side of your lower back, you\u2019re not alone. Imbalances, tightness and long hours spent sitting can all pull your body out of alignment \u2013 and for many of us that discomfort often shows up on one side. Luckily, Coach Milad<\/a>, co-founder of Tailored Fit PT, has shared a three-move routine to start easing it, and it doesn\u2019t require a gym or equipment.<\/p>\n \u201cThat annoying muscle mount on one side of your back is usually caused by a lack of core strength, hip strength, and a lack of spine and hip mobility,\u201d explains Coach Milad. Luckily, these three exercises are designed to address each of those issues, helping your body move more evenly and relieving the tension that leads to one-sided pain.<\/p>\n \u201cTry the following routine 3x a week, and I promise you\u2019ll notice a night and day difference in tightness and pain,\u201d says Coach Milad. We\u2019d recommend aiming for 8-12 reps for each exercise and aiming for two to three rounds in total. Don\u2019t recognise the exercises? Just watch the short video above. Here are Coach Milad\u2019s recommendations:<\/p>\n Long lever deadbug (start with just your bodyweight, once this becomes too easy, then add a dumbbell or hold a household object) If you work long hours sat at a desk, then your shoulders are probably pretty tight too. This 7-minute mobility routine<\/a> (also from Coach Milad), targets the whole lot: your shoulders, back and hips. The fact that it will also take you minimal time and you won’t need any equipment for it is a bonus.<\/p>\n
\nElephant walks
\nBench\/or chair elevated cat cow<\/p>\n