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2 Easy Low Back Pain Stretches

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Filed Under (Fitness, General) by Rick Kaselj



In today’s video, I wanted to go through two easy low back pain stretches.

2 Easy Low Back Pain Stretches

CLICK HERE to watch the YouTube video.

I’ll get Donnalee to demonstrate.

#1 – Knees Side to Side

Knees Side to Side

Knees Side to Side

You are lying down on your back. You are relaxing your upper body. Your hands are on the side. Your eyes are looking straight up. You are bending at the knees and then you are rocking the knees side to side, roughly to 45 degrees. We are loosening up the hips and low back area which are oftentimes tight that leads to back pain.

In order to progress this exercise, we can separate the feet and then we rock to one side and to the other. We are stretching out the hips and low back area more. You will do one set of the exercise with 3 repetitions on each side. You will hold the end position for about a second. You can progress to 5 repetitions each side and then 10 repetitions each side. This exercise is great in loosening up your hips which will help with your back pain.

#2 – Pelvis Arches
Pelvis Arches

Pelvis Arches

You are going to flat out the back and then round out the low back area. You will bring the pelvis forward, arch and then flatten. We are rocking the pelvis back which flattens the back, and then we are rocking the pelvis forward which increases the arch in the back. We are doing a mobility stretch in the low back area to help improve the movement in the back. When the movement in the back improves, it decreases back pain.

You can do one set of the exercise and start off with three repetitions each way. You can progress to 5 repetitions each way then progress to 10 repetitions each way. Go through the exercise in a smooth controlled movement. You will hold the end position for about a second.

So, give those two easy low back pain stretches a go.

If you are suffering from any kind of back discomfort and want to permanently end the pain, then check out the Fix My Back Pain program here:
Fix My Back Pain bundle

Take care!

Rick Kaselj, MS

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Comments posted (3)

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Thanks Rick for the video, very informative on every video you share with us!!!

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Rick Kaselj Reply:

It is my pleasure, Will!

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