Give Your Lower Back Some TLC

Try This Daily Stretching Routine

Many people of all activity levels experience tightness and discomfort of the lower back. Low back pain can come from a variety of causes.  Often it is directly related to hamstring tightness.  This is due to the fact that part of the Hamstring muscle group connects into the back of our hip at our low back.  Try these stretches to help with that possible cause:

Before doing any of these stretches warm up your body by walking around or using the stairs for at least 5 min – you don’t want to go into a deep stretch with cold muscles!  Ideally you would do these 3 times per day to help with the discomfort.  If any of these stretches cause pain, stop and back off.  If your low back pain is from an injury or medical issue, you should consult your doctor before performing any of these stretches.

Hamstring stretches

Supine Hamstring Stretch –Start lying on your back. Use a towel or tight resistance band to place around your foot. Gently pull the foot toward your body allowing your hamstring to fully lengthen.  Hold each side for 30-45 seconds (a bit longer than normal) .  Hold the stretch at its strongest point, but stop before there is  pain.  Let your knee be soft, never locking the joint.

Seated Hamstring Stretch – Start in seated position and extend one leg.  Hinging from the hips, gently reach toward your toes. Again, hold each side for 30-45 seconds (a bit longer than normal) .  Hold the stretch at its strongest point, but stop before there is  pain.  Let your knee be soft, never locking the joint.

Lower back stretches

CAT/COW Yoga Poses – These yoga poses are great for lower back relief.  Start in an all fours position.  Round your back up into cat pose, dropping your head to look toward your knees.  Then move through center allowing your belly to drop toward the floor.  Move gently from one to the other at the speed of your breathing (inhale one, exhale the other).  Repeat for 1-2 min.

Child’s Pose – Another  yoga pose that compliments your low back care routine. Use this after Cat/Cow poses.  Stretch arms out as far as you can and allow hips to sink toward floor.  Open knees a bit for more comfort here.  Hold 45-60 seconds

Low Back Gentle Twist – Start lying on the floor with arms in a T-shape. Allow knees to fall very gently to one side while looking to the opposite.  Move into it gently.  Repeat on other side.  Hold each 45-60 seconds.

Chair Hip Opener – Begin seated on a sturdy chair. Bend one knee to 90 degrees, flex foot and place over opposite knee.  Lean forward gently until you feel a stretch deep in your hip/low back of bent leg.  Hold 45-60 sec.