Top Stretches to Alleviate Lower Back Pain

Sit and reach

Sit with legs extended and knees slight bent, while bending at the hips, and keeping back flat reach as far as possible, (trying to reach toes) and holding for 30 seconds. Breathe normally. Hold for 30 seconds. Repeat 5 times with 1 minute rest in between sets.

Twist stretch

Sit with legs extended, place left foot on right side of right leg, while twisting torso toward left leg, place right elbow on outside of left knee, hold position and breathe for 30 seconds. Alternate sides. Repeat 5 times with 1 minute rest in between sets.

One leg cross over hamstring stretch

Sit with left extended, toes pointing upward, bottom of right foot resting against the side of your left knee, place left hand on right thigh, reach across with right hand as far as you can and hold for 20-30 seconds. Alternate sides. Repeat 5 times with 1 minute rest in between sets.

Lower back stretch

  • While lying on your back, pull your knees into your chest as far as you can, breathe normally to allow the stretch to be more effective, hold for 20 – 30 seconds. (Repeat 5 times with 1 minute rest in between sets.)
  • Hold for between 10 and 30 seconds.

Standing bent over hamstring/lower back stretch

With right foot behind left and knees slight bent,  bend at the waist as far down as possible and hold for 10 seconds, the twist torso at a 45 degree angle holding for 10 seconds while breathing normally (show modification using towel) Repeat 5 times with 1 minute rest in between sets. Alternate sides (left foot behind right)

Hey Acadiana, don’t let lower back stiffnes prevent you from being active and healthy, so keep stretching and don’t forget, keep fitness first!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s