Stretches That Help Lower Back Pain!

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Check Out These Stretches That Help Lower Back Pain!

As a person that lives with a lower back injury(among others). I realize just how discomforting and debilitating the pain can be. Even minor injuries such as sprains and pulled muscles can keep you down for days.

I also realize just how inconvenient lower back flare ups can be. That is why it is so important for us to maintain as much strength and flexibility as we are able. So today I want to share with you a few stretches that help lower back pain.

It is very easy to just lay around and remain immobile when we are suffering from back pain discomfort. However that is actually opposite of what you should be doing.

Remember This Statement: “Motion Is Lotion”!

I once heard it said that “motion is lotion”, and I couldn’t agree more!

According to an article published in the Journal of the American Medical Association(JAMA). Some form of exercise is the best way to ease pain and reduce your chances for future back pain flare ups.

Strength Traing Cardio traning And Stretching

It can be core strengthening, aerobic exercise, or stretching, it really doesn’t matter. I have found that a healthy balance of all three options works best.

With that said, today we are going to focus on five stretches that help lower back pain. So let’s get the ball rolling!

Here Is The Advice That Changed My Life!

To make a long story short. I hired a personal trainer to help me. Besides the expense, all that seemed to happen was that we avoided working on my back. However that was not why I was paying the guy!

Frustrated, I turned to my medical massage therapist Sherri for any advice she might have. What Sherri told me that day would end up being a major turning point in my life at the time!

Sherri’s advice for me was to try a training program created by one of her former colleagues. That colleague was injury specialist and exercise Physiologist and Kinesiologist Rick Kaselj MS.

Rick is the creator of the Fix My Back Pain training program. That program has turned out to be the single best thing that has happened for me regarding my back injury!

All of the stretches we are going to cover today were learned from Rick and his approach to back pain and injuries. So here you go, get yourself ready because you are going to want to give these a try!

Here Are Five Stretches That Help Lower Back Pain!

Here are five great stretches that help lower back pain. They are very simple to preform, but don’t let that fool you. The stretches will have you feeling nice and loose in no time!

#1: Double Knees to Chest Stretch

What you are going to want to do is lie on your back and relax your upper body. Bend both of your knee’s and pull towards your midsection.

Then you will slowly lower your knees back down. What you are looking for here is a stretch in your buttock area.

Double Knee To Chest Stretch Exercise

Should you find the floor to uncomfortable due to your back injury. You can easily do this stretch in your bed. This will also make it easier to get on and off for you.

Begin by completing one set of two reps holding for 5 or 6 seconds. After you have done this a few times start holding the stretch longer. Gradually work your way up to 20 seconds.

This is a light intensity stretch that will help loosen your lower back, hip, and pelvis area.

#2: Single Knee to Chest Stretch

Here again you are going to want to do is lie on your back and relax your upper body. Bend one of your knees and pull towards your midsection keeping your other leg flat.

Then you will slowly lower your knee back down. What you are looking for here is a stretch in the lower back and pelvis area.

Single Knee To Chest Stretch

If you find that keeping your leg straight is difficult or uncomfortable. You can bend that knee keeping your foot on the floor and continue with the stretch.

Also you can preform this stretch by pulling from the top of your knee or from behind your hamstring muscle. You can easily do this stretch in your bed as well.

Begin by completing one set of two reps and hold for 4 or 5 seconds. After you have preformed this a few times start holding the stretch longer. Gradually work your way up to 20 seconds.

Once again this is a light intensity stretch that will help loosen your lower back, hip, and pelvis area.

#3: Single Leg Twist Stretch

What you are going to want to do is lie on your back and relax your entire body keeping it flat

Then you will bend one knee and bring it across your body. Rotate through the pelvis and lower back area while keeping your shoulders pinned to the floor.

Your opposite shoulder might lift slightly, use your one hand to keep it on the floor. Then switch to the opposite side and repeat the movement.

Single Leg twist Stretch Exercise

Begin by preforming one set of two reps on each side, alternating back and forth. Start by holding the stretch for 8 to 10 seconds. Gradually working your way up to 20 seconds.

This is a moderately intense stretch that requires a lot of rotation and twisting in your lower back. If you find this stretch to difficult try this alternative.

Alternative Bonus Strtech: Double Knee Side to Side Stretch

As with the single leg twist lie on your back and relax. Bend both knees and keep your feet together. Then drop your knee’s to one side, going down as far as you can, switch sides and repeat the move.

Double Knee Side to Side Stretch Exercise

This is the alternative exercise that you can do if the Single Leg Twist is too much for your back. Here again you can do this in your bed if you would like. Start by holding the stretch for 8 to 10 seconds. Gradually working your way up to 20 seconds.

#4: Pigeon Pose Stretch

You are going to start of in the push up position For this stretch. Then you will bring your right leg up and across, keeping it flat on the floor. Then you are going to lean into your right leg.

Often tight hips go hand in hand with lower back pain. This stretch with target the rotators found within your hips. This one really feels great in my opinion!

Pigeon Pose Stretch Exercise

Begin by preforming one set of two reps on each side, alternating back and forth. Start by holding the stretch for 4 to 6 seconds. Gradually working your way up to 20 seconds.

This is a light intensity stretch that will help to loosen your hip rotators. Helping to alleviate the discomfort in your lower back region.

#5: Forward Fold Stretch

You will want to start this stretch off while standing upright. Keep your feet at shoulder width apart with your knees slightly bent.

Bend through the pelvis and through the lower back area while hanging your arms and body forward. Hold for 6 yo 8 seconds and slowly return to a standing position.

Forward Fold Stretch Exercise

Begin by preforming one set of two reps on each side, alternating back and forth. Start by holding the stretch for 4 to 6 seconds. Gradually working your way up to 20 seconds.

This is a light intensity stretch and you should feel it in your hamstring and glute muscles. In addition to those muscles, if you have tightness in your lower back you will also feel this stretch in that region as well.

Well there you have it folks! Five amazing stretches that help lower back pain, plus the bonus stretch. Give these a try, they have worked great for me and I am betting that they will help you as well!

Are You Frustrated With Your Lower Back Pain?

In this article I have only shown you what I have been taught. But I choose to share this with you because of what I have experienced!

If your are frustrated by lower back pain and discomfort as I once was. Then I highly recommend that you check out Rick’s Fix My Back Pain training program right now!

Rick is a true professional and I know he can help you as he has me and hundreds of thousands of others with his training programs!

Another thought is that if you are a health and fitness professional. You might be able to use this program to broaden your knowledge base and bring added value to your own clients.

If you would like to receive more information on the Fix My Back Pain program. Or to learn where you can get it, simply click on the blue box located just below.

Fix My Back Pain Package Image

If you like to read more on lower back pain. Please check out these related articles.
How To Relieve Lower Back Pain At Home.
Home Exercises For Lower Back Pain.

I Would Like To Thank You For Stopping By & Visiting Us!

If you have any questions or comments please feel free to leave them in the comment box located below. I will get back to you just as soon as I am able to!

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Thanks for checking out my article: Stretches That Help Lower Back Pain!

Brendon Bryce

 
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Stretches That Help Lower Back Pain
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Stretches That Help Lower Back Pain
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Here are five stretches that will help relieve your lower back pain and discomfort! Give them a try today!
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Brendon Bryce

Hello my name is Brendon, I would like to welcome you to MyBodyMyMind.net. This site is dedicated to helping you "Live Life A Little Better!" Our team is here to bring you all sorts of great information and product reviews to help you find what you are seeking.

8 thoughts on “Stretches That Help Lower Back Pain!

  1. Hi Brendon,

    I really enjoyed reading this post. You shared tons of really helpful information and I really appreciated the visuals with paired with the stretches/instructions. It made it a lot easier to learn how to stretch safely and effectively.

    I’m wondering how long before you noticed any results in using Rick’s Fix My Back Pain program? Also, what is the intensity of the program – like twice a day or 20 minutes vs more or less?

    Cheers,
    Katie

    1. Hi Katie!

      Glad you enjoyed the article.

      To answer your questions best, I am going to answer the second question first.

      As far as time, It take around 20 to 25 minutes. However that all depends on you and your needs. This program can easily be modified to fit whats best for you.

      I currently workout, so I do add tens minutes at the start of my workout. Then I close my workout with another 10 to 15 minutes of the stretches and exercises Rick suggests.

      As you go through the material Rick will guide as exactly what to do.

      As far as frequency goes, here again it will come down to you. I workout four days a week, and I incorporate the Fix My Back Pain program into each workout. Like all other muscles, you will have days that you work on your back as well as days that are for rest. Once again Rick walks you through the process step by step.

      As far as intensity is concerned. You control that as well. Rick will help you determine where you are and how hard you should push it. Generally he will start you off slow and easy and as you build your strength you will gradually increase the intensity of your workouts.

      Now in regards to how long before I began to notice results, let me say this. In truth I felt it right away! In my experience I felt it from the first workout. Don’t get me wrong, there is no fix on the first day, but I could feel that we hit some dormant muscles and woke them up. Also I could feel the tension ease with the proper stretching exercises.

      Like all workouts, the longer you do it the better the results. I guess I would say the first time it just dawned on me was about a month after I began. I was playing catch with mt niece and 30 minutes in and I was not experiencing any fatigue in my lower back, also picking the ball up didn’t bother me.

      That would be the ah-ha moment i guess you could say. I still use what I learned in this program to this day, every workout I included some part of Ricks program.

      The Fix My Back Pain program has helped me get my life back. I still have the injury, so I still have my days, but they are far less often.

      That is the result of reshaping and strengthening my lumbar region. It has allowed me to live my life on my terms, and not around how my back was feeling. To me that is worth any cost!

      I know it might seem pretty cheap to work so well, but it is a digital program so there is no over head. That is what keeps the price down and this is worth every penny!

      Katie, i hope that helps you out, let me know if you have any further questions.

      Thanks for stopping by!

      Brendon

  2. This article is very informative and useful. I experience lower back pain most times due to stress. Now I found a solution to lower back pain.

    I am so glad I found this article. Your article is very explanatory, I enjoyed reading it. Thanks a lot for sharing this post.

    1. Hey John,

      Glad I could share something that you find to be helpful.

      I love these stretches they have helped me a ton!

      Stress can definitely make you tense, So it is great to be able to stretch out and ease that tension when needed. So knowing a few good stretches can come in handy.

      John i hope these help you and best of luck!

      Cheers,

      Brendon

  3. Thanks for showing me these 5 simple stretches I can do to help alleviate my constant back pain.

    I have a 45 minute one way commute and then sit at a desk most of the 8 hour work day. I have noticed that my low back pain is getting increasingly worse each day.

    I am definitely going to try out these stretches to see what difference it makes. I love that “motion is lotion”

    1. Hey Michael,

      Glad I could share these stretches with you. I am sure they can help you out.. It sounds as though you are sitting t least 10 hours a day, so including some stretches through out your day should prove to provide you some much needed relief.

      Its is important to keep your core stretched and strengthen with the type of desk job you have. Ignoring it over a period of time could lead to muscle imbalances, which in turn can lead to more serious problems such as Pelvic Tilt.

      Give these stretches a try and let me know how it goes for you!

      Brendon

  4. Hi Brendon,

    Thank you very much for sharing these very useful stretches that help lowering back pain. I really enjoyed reading your post. It is great that you used pictures to illustrate how to do the exercises. As I am a visual person, I like to see what I should do! Much appreciated!

    By the way, in my daily training (or almost daily!) I am including four of these exercises without knowing their great effect — pigeon pose stretch is something new for me which I will definitely include in my future training. Thanks to God, I have never suffered from any back pain!

    Wishing you a lot success with all your posts!

    Cheers,
    Balsam

    1. Hello Balsam,

      Glad I could introduce you to a new stretch! Since you already included the other stretches into your routine, you already know how effective they can be.

      You are one of the lucky ones that has not had serious back issues. Unfortunatily there are literally millions and millions that do suffer from it. I hope at least some get to benefit from coming across this post!

      Balsam, be on the look out for more of these amazing stretches as I plan to do a few more posts like this for those that do suffer out there!

      Cheers,

      Brendon

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