Okay, real quick. I have 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
Get into the 90-90 position, placing your front leg at a 90 degree angle in the hip. Tighten up your abdominal area and glutes, then move 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
Get into the 90-90 position, kneeling on your left knee. Extend your right arm over your head to intensify the stretch. Tighten up your abdominal area and glutes, then move your hips forward. Focus on the stretch a little bit deeper towards your back area, and target the hip flexor muscles. Do one set of two repetitions on each side, alternating back and forth and holding for 20 seconds.
#3 – Knees Side to Side
Knees Side to Side
Lie on your back with your knees bent and feet together. Then, rock your knees side to side to about 45 degrees. Focus on loosening up the hips. If your hips are tight, it forces the low back to do more of the movement. We will loosen up the hips so they put less stress on the low back.
If you are not feeling much with this, separate your feet to hip width apart and move your knees side to side, rocking at about 45 degrees. This is a dynamic stretch, so move to the side, holding for a second or two and then move to the other side. 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