Low Back Pain Stretches

Why Do Low Back Pain Stretches?

Many of us experience low back pain.  Sitting for long hours in front of a computer or commuting everyday can make this condition worse.  Some simple low back stretches can go a long way in relieving your discomfort.  These stretches are perfect for doing between your massage therapy treatments.

Try to complete this program 1-2 times per day for a minimum of 2 weeks.  These stretches not only address the back itself, but also target hip muscles that can lead to faulty posture.  By addressing the postural issues your low back will feel better.

How To Make Low Back Pain Stretches Safe

Although this is a very gentle program, as with any strengthening or stretching program there are risks of injury.  Please move slowly and at your own pace.  It is always best to stretch warm muscles, such as after exercising  or a warm shower.  If you feel pain with any of these stretches please stop immediately and apply ice.

Please note, this web site is not attempting to replace proper medical care.  You should consult your doctor or medical professional before starting any exercise program.

1. Child’s Pose

  • Start on all fours in a table top position
  • Bring your hips back so they are resting on your feet
  • Rest your arms at your side and your forehead on the floor
  • Hold for 30 seconds

2. Lumbar Spine Twist Stretch

  • Lay on your back with both feet flat on the floor
  • Let your knees fall to the right while looking to the left
  • If needed you can gently push your knee down so it rests on the floor
  • Hold for 30 seconds
  • Switch sides

3. Seated Hamstring Stretch

  • Sit comfortably on the floor with your left leg extended and your right heel resting on the upper left thigh
  • Reach up to the ceiling with both hands
  • Hinging from the hips fold forward and grab your thigh, shin or feet (depending on your flexibility)
  • Hold for 30 seconds
  • Switch sides

4. Cat and Cow Stretch

  • Begin in table top position
  • With an exhale round your back and bring your chin to your chest
  • With your next inhale arch your back and look up to the ceiling
  • Repeat 10 cycles while moving with your breath

Other Helpful Hints:

  • Stomach sleeping is very hard on the low back.  Try to sleep on your back with a pillow under your knees, or on your side with a pillow between your knees.
  • Get moving!  The body does not like to be in the same position for long periods of time.  If you drive a lot, schedule regular pit stops.  If you are at a desk all day, get up frequently for a quick stretch or to grab a glass of water.
  • Use a heating pad once a day on tired, sore muscles.
  • Get regular massage to prevent aches and pains from building into bigger problems.

Book your massage appointment today!  Call 289-684-4214 or email us.  

Rebecca Henry, RMT has been in practice since 2010.  She offers mobile massage, in-clinic, and corporate massage services.  Insurance receipts are available!

Last updated Feb. 25, 2016

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