Thread by @WorkoutFrolic, Is this you?Sitting all day?Little activity during the day?Constant tightness/pain in your [...]

Is this you?

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Sitting all day?

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Little activity during the day?

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Constant tightness/pain in your lower back?

Then you should give this

https://abs.twimg.com/emoji/v2/... draggable="false" alt="👇" title="Rückhand Zeigefinger nach unten" aria-label="Emoji: Rückhand Zeigefinger nach unten"> a try.

Relieve your lower back pain with these 8 stretches.

Thread

https://abs.twimg.com/emoji/v2/... draggable="false" alt="⬇️" title="Pfeil nach unten" aria-label="Emoji: Pfeil nach unten">

Is this you?https://abs.twimg.com/emoji/v2/... draggable=

Why do you have lower back pain?

Plenty of reasons that can cause lower back discomfort of various severities:

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Muscle strains

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Poor posture

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Muscle imbalances

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Overtraining

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Excessive sitting/lying.

Why do you have lower back pain?Plenty of reasons that can cause lower back discomfort of various severities:https://abs.twimg.com/emoji/v2/... draggable=

https://abs.twimg.com/emoji/v2/... draggable="false" alt="💡" title="Elektrische Glühbirne" aria-label="Emoji: Elektrische Glühbirne"> Remember:

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Our bodies are made for moving

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Being too long in the same position will almost certainly lead to stiffness, imbalances & pain

Result

https://abs.twimg.com/emoji/v2/... draggable="false" alt="👇" title="Rückhand Zeigefinger nach unten" aria-label="Emoji: Rückhand Zeigefinger nach unten">

Kicks off a trickle-down effect that causes postural problems and misalignments that deepen the problem

Remember:https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Our bodies are made for movinghttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Being too long in the same position will almost certainly lead to stiffness, imbalances & painResult https://abs.twimg.com/emoji/v2/... draggable="false" alt="👇" title="Rückhand Zeigefinger nach unten" aria-label="Emoji: Rückhand Zeigefinger nach unten">Kicks off a trickle-down effect that causes postural problems and misalignments that deepen the problem" title="https://abs.twimg.com/emoji/v2/... draggable="false" alt="💡" title="Elektrische Glühbirne" aria-label="Emoji: Elektrische Glühbirne"> Remember:https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Our bodies are made for movinghttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Being too long in the same position will almost certainly lead to stiffness, imbalances & painResult https://abs.twimg.com/emoji/v2/... draggable="false" alt="👇" title="Rückhand Zeigefinger nach unten" aria-label="Emoji: Rückhand Zeigefinger nach unten">Kicks off a trickle-down effect that causes postural problems and misalignments that deepen the problem" class="img-responsive" style="max-width:100%;"/>

Good news:

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">It doesn’t take much to fight back the negative effects of excessive sitting / repetitive motions

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Regular stretching & being more active will do wonders for your back’s wellbeing

Let& #39;s go to the stretching routine:

https://abs.twimg.com/emoji/v2/... draggable="false" alt="👇" title="Rückhand Zeigefinger nach unten" aria-label="Emoji: Rückhand Zeigefinger nach unten">

Good news:https://abs.twimg.com/emoji/v2/... draggable=

It doesn’t take much to fight back the negative effects of excessive sitting / repetitive motionshttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Regular stretching & being more active will do wonders for your back’s wellbeingLet& #39;s go to the stretching routine: https://abs.twimg.com/emoji/v2/... draggable="false" alt="👇" title="Rückhand Zeigefinger nach unten" aria-label="Emoji: Rückhand Zeigefinger nach unten">" title="Good news:https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">It doesn’t take much to fight back the negative effects of excessive sitting / repetitive motionshttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Regular stretching & being more active will do wonders for your back’s wellbeingLet& #39;s go to the stretching routine: https://abs.twimg.com/emoji/v2/... draggable="false" alt="👇" title="Rückhand Zeigefinger nach unten" aria-label="Emoji: Rückhand Zeigefinger nach unten">" class="img-responsive" style="max-width:100%;"/>

https://abs.twimg.com/emoji/v2/... draggable="false" alt="🛑" title="Stop sign" aria-label="Emoji: Stop sign">Disclaimer: Before we hop on to the stretches in store

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Be mindful of your limits & not push your body over them

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Take it slow & ease into each stretch

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">With time and consistency, they’ll feel more and more comfortable

Let& #39;s start:

https://abs.twimg.com/emoji/v2/... draggable="false" alt="👇" title="Rückhand Zeigefinger nach unten" aria-label="Emoji: Rückhand Zeigefinger nach unten">

(1/8) Child’s pose

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Calming for the mind but also a gentle way to stretch your back muscles

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">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

(1/8) Child’s posehttps://abs.twimg.com/emoji/v2/... draggable=

Calming for the mind but also a gentle way to stretch your back muscleshttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">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" title="(1/8) Child’s posehttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Calming for the mind but also a gentle way to stretch your back muscleshttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">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" class="img-responsive" style="max-width:100%;"/>

(1/8) Child’s pose with side stretches variation

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">The extended version of the child’s pose is with your arms extended above your head, will lengthen your spine

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Reach out with both hands to the side for a more intense stretch starting from your lats to your lower back.

(1/8) Child’s pose with side stretches variationhttps://abs.twimg.com/emoji/v2/... draggable=

The extended version of the child’s pose is with your arms extended above your head, will lengthen your spinehttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Reach out with both hands to the side for a more intense stretch starting from your lats to your lower back." title="(1/8) Child’s pose with side stretches variationhttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">The extended version of the child’s pose is with your arms extended above your head, will lengthen your spinehttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Reach out with both hands to the side for a more intense stretch starting from your lats to your lower back." class="img-responsive" style="max-width:100%;"/>

(2/8) Butterfly

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">The pose will not only stretch your lower and mid-back but open your hips as well

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Push your knees towards the ground and lean your hips forward, trying to lower your chest as much as you can

(2/8) Butterflyhttps://abs.twimg.com/emoji/v2/... draggable=

The pose will not only stretch your lower and mid-back but open your hips as wellhttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Push your knees towards the ground and lean your hips forward, trying to lower your chest as much as you can" title="(2/8) Butterflyhttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">The pose will not only stretch your lower and mid-back but open your hips as wellhttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Push your knees towards the ground and lean your hips forward, trying to lower your chest as much as you can" class="img-responsive" style="max-width:100%;"/>

(3/8) Single-Leg Forward Fold

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">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

(3/8) Single-Leg Forward Foldhttps://abs.twimg.com/emoji/v2/... draggable=

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" title="(3/8) Single-Leg Forward Foldhttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">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" class="img-responsive" style="max-width:100%;"/>

(4/8) Piriformis wall stretch 1/2

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">The piriformis is a small muscle lying underneath your gluteus maximus

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Although small, the piriformis aids with rotating the hips and thighs thus enabling a lot of our daily movements

(4/8) Piriformis wall stretch 1/2https://abs.twimg.com/emoji/v2/... draggable=

The piriformis is a small muscle lying underneath your gluteus maximus https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Although small, the piriformis aids with rotating the hips and thighs thus enabling a lot of our daily movements" title="(4/8) Piriformis wall stretch 1/2https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">The piriformis is a small muscle lying underneath your gluteus maximus https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Although small, the piriformis aids with rotating the hips and thighs thus enabling a lot of our daily movements" class="img-responsive" style="max-width:100%;"/>

(4/8) Piriformis wall stretch 2/2

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">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

(4/8) Piriformis wall stretch 2/2https://abs.twimg.com/emoji/v2/... draggable=

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" title="(4/8) Piriformis wall stretch 2/2https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">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" class="img-responsive" style="max-width:100%;"/>

(5/8) Sitting piriformis stretch

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Yet another stretching exercise to address the piriformis

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Place your left hand behind you to support the pose and your right arm on your left knee

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">You can gently press against your left knee to make the stretch a little more intense

(5/8) Sitting piriformis stretchhttps://abs.twimg.com/emoji/v2/... draggable=

Yet another stretching exercise to address the piriformishttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Place your left hand behind you to support the pose and your right arm on your left kneehttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">You can gently press against your left knee to make the stretch a little more intense" title="(5/8) Sitting piriformis stretchhttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Yet another stretching exercise to address the piriformishttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Place your left hand behind you to support the pose and your right arm on your left kneehttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">You can gently press against your left knee to make the stretch a little more intense" class="img-responsive" style="max-width:100%;"/>

(6/8) Wall candle stretch

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">This is a very simple, yet effective stretch to release tight hamstrings and lower back

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Get as close to the wall as possible, trying to have your buttocks touching the wall

(6/8) Wall candle stretchhttps://abs.twimg.com/emoji/v2/... draggable=

This is a very simple, yet effective stretch to release tight hamstrings and lower backhttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Get as close to the wall as possible, trying to have your buttocks touching the wall" title="(6/8) Wall candle stretchhttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">This is a very simple, yet effective stretch to release tight hamstrings and lower backhttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Get as close to the wall as possible, trying to have your buttocks touching the wall" class="img-responsive" style="max-width:100%;"/>

(7/8) Candle roll-back (Plow pose)

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">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

(7/8) Candle roll-back (Plow pose)https://abs.twimg.com/emoji/v2/... draggable=

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" title="(7/8) Candle roll-back (Plow pose)https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">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" class="img-responsive" style="max-width:100%;"/>

(8/8) Overhead squat against the wall

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">This one will bring relief to your lower back, lengthen your spine, and open up your hips

(8/8) Overhead squat against the wallhttps://abs.twimg.com/emoji/v2/... draggable=

This one will bring relief to your lower back, lengthen your spine, and open up your hips" title="(8/8) Overhead squat against the wallhttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">This one will bring relief to your lower back, lengthen your spine, and open up your hips" class="img-responsive" style="max-width:100%;"/>

A few tips:

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Stretch consistently, especially if you sit a lot

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">The body is a highly complex machine and maintaining it in optimal condition takes some effort

https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">When you’re stretching, try to focus on your breathing, clear your mind of any thoughts, and relax

A few tips:https://abs.twimg.com/emoji/v2/... draggable=

Stretch consistently, especially if you sit a lothttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">The body is a highly complex machine and maintaining it in optimal condition takes some efforthttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">When you’re stretching, try to focus on your breathing, clear your mind of any thoughts, and relax" title="A few tips:https://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">Stretch consistently, especially if you sit a lothttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">The body is a highly complex machine and maintaining it in optimal condition takes some efforthttps://abs.twimg.com/emoji/v2/... draggable="false" alt="➡️" title="Pfeil nach rechts" aria-label="Emoji: Pfeil nach rechts">When you’re stretching, try to focus on your breathing, clear your mind of any thoughts, and relax" class="img-responsive" style="max-width:100%;"/>

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