Low Back Stretches

Updated: Apr 27, 2020

We’ve been focusing on the back this week – in particular, the lower back. We’ve talked about some exercises that can strengthen your lower back, but I don’t want to overlook the importance of stretching. So, today, I’ve got 5 stretches the can help alleviate stress and the pain in your lower back.

1. Knee Pull-ins

a. Begin on your back with your legs stretched straight out

b. Bring one knee in towards your chest clasping your hands together around your shin

c. Pull the leg in as close as is comfortable and hold for 5-10 deep breaths

2. Lying Hamstring Stretch with Band

a. Loop the Theraband around the bottom of your foot and lay on your back with your legs straight out 

b. Bring the leg with the band straight up into the air and straighten your knee as much as is comfortable

c. Hold this position for 5-10 deep breaths

3. Child's Pose

a. Begin on all fours with your hands under your shoulders and your knees under your hips

b. Exhale and slowly draw your butt back towards your heels as far as you comfortably can and relax in that position for a few seconds

c. Come back up to all fours and repeat

d. Do this 5-8 times

4. Seated Side Bend

a. Begin in a seated position with your legs spread apart and at an angle

b. Exhale and lean towards your left leg, reaching with your left hand towards your foot and arcing your right arm up over your head

c. Hold this position for several deep breaths and then switch sides

d. Go back and forth to each side for 45-60 seconds

5. Cat Cow

a. Begin in a quadruped position with your hands under your shoulders and your knees under your hips

b. Exhale and round your back, bringing your head between your arms and tucking your butt under

c. Hold this position for several deep breaths

d. Exhale and go the opposite way, looking up towards the ceiling and creating a dip in your back and bringing your hips up

e. Go back and forth between these two positions for 45-60 seconds

If you’re experiencing low back pain, remember that it may not be just your back causing the problem. Make sure that you’re stretching your legs and butt on a daily basis and strengthening your core. If low back pain persists or gets worse, find a doctor or physical therapist that can help!

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