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
Lie down on your back, relaxing your upper body with your hands to your sides and your eyes looking straight up. Bend at the knees and rock your knees from side to side, to roughly 45 degrees. We are loosening up the hips and low back area which are often tight, leading to back pain.
In order to increase the difficulty of this exercise, separate your feet and rock to one side and then the other, which stretches out your hips and low back area more. Do one set of the exercise with 3 repetitions on each side. Hold the end position for about a second. Progress up to 5 repetitions on each side, and then up to 10 repetitions on each side. This exercise is great for loosening up your hips, which will help with your back pain.
#2 – Pelvis Arches
Lie flat on your back with your knees bent. Bring your 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.
Do one set of the exercise, starting off with three repetitions each way. Progress up to 5 repetitions each way, and then progress to 10 repetitions each way. Go through the exercise in a smooth controlled movement, holding the end position for about a second.
So, give those two easy low back pain stretches a go.
Rick Kaselj, MS
If you are suffering from any kind of back discomfort and want to permanently end the pain, then click here to check out the Low Back Pain Solved program.