Today, I wanted to show you four awesome back stretches to reduce low back pain.
CLICK HERE to watch the YouTube video.
I had Donnalee demonstrate the exercises.
#1 – Knees to Chest
Lie on your back on the floor and relax your upper body. Bend your knees toward your chest, and then pull them in slightly further and hold that position for 20 seconds. You should feel the stretch in your hip and low back area.
Knees to Chest
Start with one set of 2 reps with a hold of 20 seconds. The intensity in this static stretch is light. You are looking for a light stretch and holding it for the longest period. The purpose of this exercise is to stretch out the muscles in the lower back to help reduce low back pain.
#2 – Spinal Twist
Lie on your back and relax your upper body. Bend your knees and put your arms out to your sides at about shoulder height. Drop your knees to one side and turn your head in the opposite direction.
This exercise stretches the outer part of the upper thigh, pelvis hip area and the low back area and works on the mobility of the low back area and pelvis.
Start with one set of 2 reps with a hold of 10 seconds at each end position. The intensity of this static stretch is light. Look for a light stretch and hold it for the longest period.
#3 – Downward-facing Dog Position
Begin in a standing position, then move down to the floor by walking out with your hands. Move into a four-point straight arm position, and then slowly pull your hips backward. Straighten your upper body and lower body. Maintain proper alignment with your ankles, knees and hips in the lower body and proper alignment of the hips, shoulders and hands in the upper body. Drop your shoulders to get a deeper stretch in the midback.
Downward-facing Dog Position
Start with one set of 2 reps with a hold of 10 seconds. The intensity in this static stretch is light. The purpose of this exercise is to loosen up the hamstrings and glutes, strengthen the core, work on the mobility of the spine and stretch out the shoulders. It covers a lot of areas that will help reduce back pain.
#4 – Forward Fold
Begin in an upright standing position with your feet hip-width apart. Focus on pivoting in the hips. Maintain proper alignment with the upper body. Bend forward slowly and start moving each of the vertebrae in the spine, let your arms hang at the floor and hold at the end position.
Start with one set of 2 reps with a hold of 10 seconds. The intensity of this static stretch is light. Look at elongating the muscles to have a light stretch.
This exercise strengthens the hamstring and glutes and works on the mobility and traction of the spine, which will help to relieve back pain. These are the four awesome back stretches to reduce low back pain. Give these exercises a go and your back will be happy that you did.
If you want to learn how to get rid of your back discomfort permanently, then click here to check out the Fix My Back Pain program.
Rick Kaselj, MS