Lower back pain is something that many adults experience. The pain may come with age or simply as a side effect of sitting for long periods of time.
Overview
- General Tips for Stretching to Relieve Back Pain
- 5 Lower Back Pain Stretches for Tightness
- Follow Along Lower Back Pain Stretch Video
General Tips for Stretching to Relieve Back Pain
- Be as gentle as you can with your lower back, really listen to your body.
- Breathe comfortably while doing each of the stretches.
- Stretch your hips, hamstrings and glutes regularly to relieve lower back pains. (Here are a few simple 5 minute stretches for lower back that you can do everyday).
5 Lower Back Pain Stretches for Tightness
Hold each stretch for 30-60 seconds on both sides.
Knee-to-Chest Stretch
- Lay with your back flat on the mat, knees bent.
- Hug your knee in towards your chest for 5 repetitions.
- Repeat this stretch on the other leg.
Supine Twist
- Cross on leg over the other and gentle twist your body to one side.
- Hold for 30 seconds then repeat this stretch on the other side.
Straight Leg Hamstring Stretch
- Lay with your back flat on the mat, knees bent.
- Extend one leg out as straight as you can, hold for 30 seconds.
- Repeat this stretch on the other leg.
Figure 4 Stretch
- Lay with your back flat on the mat, knees bent. Cross your right leg over your left knee to create a figure-4 shape.
- Thread your hands through the opening of your legs to grab a hold of the other leg.
- Gentle hug your left leg closer to your body, hold for 30 seconds
- Repeat this stretch on the other leg.
Lower Back Flexion
- Lay with your back flat on the mat.
- Hug both knees in towards your chest and hold, try to curl yourself into a ball. Hugging closer on each exhale.
- Hold for 30 seconds.
5 Minute “Create-Your-Own” Stretch Series on YouTube
This video is part of the 5 MINUTE “Create-Your-Own” Stretch Series over on my YouTube channel (Journey to Mobility), where I create 5 minute stretch videos that target specific areas of the body like our necks, wrists, lower back etc.
Pick and Choose from different 5 minute stretching videos in this series to “CREATE-YOUR-OWN” stretch routine. If you have 10 minutes to stretch, you can choose 2 videos. If you have 15 minutes to spare, choose 3 videos! For example, you can choose to do these wrist stretches and pair it with a neck stretch, if that’s where you’re feeling tight. You can choose the same area or different areas when the following day.
Make sure to Subscribe to my channel for more beginner flexibility routines!
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