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Is this you?
Sitting all day?
Little activity during the day?
Constant tightness/pain in your lower back?
Then you should give this
a try.
Relieve your lower back pain with these 8 stretches.
Thread
Sitting all day?Little activity during the day?Constant tightness/pain in your lower back?Then you should give this
a try.Relieve your lower back pain with these 8 stretches.
Thread
Why do you have lower back pain?
Plenty of reasons that can cause lower back discomfort of various severities:
Muscle strains
Poor posture
Muscle imbalances
Overtraining
Excessive sitting/lying.
Plenty of reasons that can cause lower back discomfort of various severities:
Muscle strainsPoor postureMuscle imbalancesOvertrainingExcessive sitting/lying.
Remember:Our bodies are made for movingBeing too long in the same position will almost certainly lead to stiffness, imbalances & painResult
Kicks off a trickle-down effect that causes postural problems and misalignments that deepen the problem
Good news:
It doesn’t take much to fight back the negative effects of excessive sitting / repetitive motions
Regular stretching & being more active will do wonders for your back’s wellbeing
Let's go to the stretching routine:
It doesn’t take much to fight back the negative effects of excessive sitting / repetitive motionsRegular stretching & being more active will do wonders for your back’s wellbeingLet's go to the stretching routine:
Disclaimer: Before we hop on to the stretches in storeBe mindful of your limits & not push your body over themTake it slow & ease into each stretchWith time and consistency, they’ll feel more and more comfortableLet's start:
(1/8) Child’s pose
Calming for the mind but also a gentle way to stretch your back muscles
Your belly can either rest on your thighs or you can push your knees out to the sides of your torso for an additional groin stretch
Calming for the mind but also a gentle way to stretch your back musclesYour belly can either rest on your thighs or you can push your knees out to the sides of your torso for an additional groin stretch
(1/8) Child’s pose with side stretches variation
The extended version of the child’s pose is with your arms extended above your head, will lengthen your spine
Reach out with both hands to the side for a more intense stretch starting from your lats to your lower back.
The extended version of the child’s pose is with your arms extended above your head, will lengthen your spineReach out with both hands to the side for a more intense stretch starting from your lats to your lower back.
(2/8) Butterfly
The pose will not only stretch your lower and mid-back but open your hips as well
Push your knees towards the ground and lean your hips forward, trying to lower your chest as much as you can
The pose will not only stretch your lower and mid-back but open your hips as wellPush your knees towards the ground and lean your hips forward, trying to lower your chest as much as you can
(3/8) Single-Leg Forward Fold
This variation of sitting forward fold will stretch almost your entire posterior chain (muscles on the backside of your body) – from calves, hamstrings, lower and mid-back
This variation of sitting forward fold will stretch almost your entire posterior chain (muscles on the backside of your body) – from calves, hamstrings, lower and mid-back
(4/8) Piriformis wall stretch 1/2
The piriformis is a small muscle lying underneath your gluteus maximus
Although small, the piriformis aids with rotating the hips and thighs thus enabling a lot of our daily movements
The piriformis is a small muscle lying underneath your gluteus maximus Although small, the piriformis aids with rotating the hips and thighs thus enabling a lot of our daily movements
(4/8) Piriformis wall stretch 2/2
Due to its closeness to the sciatic nerve (the largest nerve in the body), any tightness or irritation of the piriformis can cause pain along that nerve starting from the lower back & going down through the glutes and back of the leg
Due to its closeness to the sciatic nerve (the largest nerve in the body), any tightness or irritation of the piriformis can cause pain along that nerve starting from the lower back & going down through the glutes and back of the leg
(5/8) Sitting piriformis stretch
Yet another stretching exercise to address the piriformis
Place your left hand behind you to support the pose and your right arm on your left knee
You can gently press against your left knee to make the stretch a little more intense
Yet another stretching exercise to address the piriformisPlace your left hand behind you to support the pose and your right arm on your left kneeYou can gently press against your left knee to make the stretch a little more intense
(6/8) Wall candle stretch
This is a very simple, yet effective stretch to release tight hamstrings and lower back
Get as close to the wall as possible, trying to have your buttocks touching the wall
This is a very simple, yet effective stretch to release tight hamstrings and lower backGet as close to the wall as possible, trying to have your buttocks touching the wall
(7/8) Candle roll-back (Plow pose)
This is quite an advanced progression of the candle stretch and if you find it too demanding, just skip it until you build up enough flexibility
This is quite an advanced progression of the candle stretch and if you find it too demanding, just skip it until you build up enough flexibility
(8/8) Overhead squat against the wall
This one will bring relief to your lower back, lengthen your spine, and open up your hips
This one will bring relief to your lower back, lengthen your spine, and open up your hips
A few tips:
Stretch consistently, especially if you sit a lot
The body is a highly complex machine and maintaining it in optimal condition takes some effort
When you’re stretching, try to focus on your breathing, clear your mind of any thoughts, and relax
Stretch consistently, especially if you sit a lotThe body is a highly complex machine and maintaining it in optimal condition takes some effortWhen you’re stretching, try to focus on your breathing, clear your mind of any thoughts, and relax
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