Okay, real quick. I got a video and article for you when it comes to back pain stretches.
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
You are going into a 90-90 position. Your front leg is at 90 degrees angle in the hip. Then you got 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
You are on a 90-90 position where you are kneeling on the left knee. You will bring the right arm over head to intensify the stretch. Tighten up the abdominal area and the glutes then bring the hips forward. We are focusing 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
You will lie down to the mat. Lie on your back with your knees bent and feet together. Then you will rock the knees side to side for about 45 degrees. We are focusing 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, we can 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. You will 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.
Rick Kaselj, MS