These are great exercises I prescribe my patients after they get treated or if they are suffering from stiffness. These exercises are great for a warm-up before training and improve your mobility and reduce pain and stiffness in the lower back.

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Best Lower Back Stretches
https://youtu.be/iqUTVBdgafQ

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Research:
Effectiveness of back school versus McKenzie exercises in patients with chronic nonspecific low back pain: a randomized controlled trial.
https://www.ncbi.nlm.nih.gov/pubmed/23431213

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