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3 Stretches to Ease Lower Back Pain

8

Filed Under (Fitness, General) by Rick Kaselj



Okay, real quick. I got a video and article for you when it comes to back pain stretches.

Enjoy!

~ Rick

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In today’s video, I wanted to go through the best lower back pain stretches.

Best Lower Back Pain Stretches

CLICK HERE to watch the YouTube video.

I got Donnalee to demonstrate.

#1 – 90-90 Hip Flexor Stretch

90-90 hip flexor Stretch

90-90 Hip Flexor Stretch

Get into the 90-90 position placing the front leg at 90 degrees angle in the hip. Tighten up your abdominal area and glutes then bring your hip forward. You are looking for a stretch in the front of the leg and in the front of the hip. This is an excellent low back pain stretch. Do one set of 2 repetitions on each side alternating back and forth, holding for about 20 seconds.

#2 – 90-90 Hip Flexor Stretch With Arm

90-90 Hip Flexor Stretch With Arm

90-90 Hip Flexor Stretch With Arm

Get into the 90-90 position where you are kneeling on the left knee. Bring the right arm over head to intensify the stretch. Tighten up the abdominal area and the glutes then bring the hips forward. Focus on the stretch a little bit deeper towards the back area and target the hip flexor muscles. You will do one set of two repetitions on each side, alternating back and forth holding for 20 seconds.

#3 – Knees Side to Side

Knees Side to Side

Knees Side to Side

Lie on your back with your knees bent and feet together. Then, rock the knees side to side for about 45 degrees. Focus on loosening up the hips.  If the hips are tight, it forces the low back to do more of the movement. We will loosen up the hips so it puts less stress on the low back.

Now if you are not feeling much with this, separate the feet both hip width apart then bring the knee side to side rocking for about 45 degrees. This is being like a dynamic stretch, so moving to the side, holding for a second or two and then moving to the other side going back and forth. Do one set of three repetitions each way, holding for a second or two. You can progress to 5 repetitions with 2 second hold and then you can progress to 10 repetitions each way for a 2 second hold.

If you are suffering from any kind of back discomfort and want to end the pain permanently, 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 (8)

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Hi Rick.
Your videos for the hip and lower back have been great. I injured my hip/lower back about a month ago. I have been using your stretches along with my therapy ones, and they have helped alot. I find out tomarrow if I get to go back to work or not. There are even a couple I can use while I’m working.
I also have had two shoulder surgeries, and my shoulder hasn’t heeled. I am also using your stretches for that.

Very thankful I ran across hour video on u tube. As well as finding your Web page.

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Samm from EFI Reply:

@Terri vincent
So glad to hear you are having improvements! Wishing you the best of luck!

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Like your exercises. Do you find that golf causes lower back pain or does pain mean swinging wrong?

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Samm from EFI Reply:

Hello Pat! Proper swing mechanisms is most definitely important, but does not always lead to back pain. There could be an underlying injury that is triggered by the specific movements associated with your golf swing. The best way to narrow down an injury is to have a physical assessment by a qualified practitioner, and then begin to narrow down treatment and causes of pain. Hope this helps!

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Hi Rick,
Do the back exercises above also help with mid back pain? Can theses be done when having lower back pain or when the pain subsides? Thank you! Love your site
Susan

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Laramie Reply:

Yes, the stretches definitely helps. You can perform this even if there’s a slight pain, just to the point where you can tolerate it, not to the extent that’s too painful.

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