The 5 Best Stretches for Lower Back Pain

 How to Fix Back Pain

Lets just be honest - humans did not evolve to sit for 6+ hours every day. We are built to move. 

While I wish I could advise every one of my patients to spend 10-18 hours a day outdoors - A day at the park just doesn’t pay the bills.

 If your job requires you to sit for long periods of time - consider approaching life like an athlete - train your body to do what your schedule requires of it - even if that means sitting at a desk for 8 hours. 

My goal as a chiropractor is to teach the people around me to give their bodies what it needs to thrive - if you start and end everyday stiff and sore - it will eventually affect your energy level, sleep schedule, motivation to workout and mental focus. So let's start today by relieving some of the tension in the back

The 5 Best Stretches for Lower Back Pain

1. Side Lying Twist

A great way to open up the lumbar spine and SI joints. This can be performed on the floor or on your bed. 

• Start by laying flat on your back
• Take your right leg and twist across your midline so that your right foot rests on the floor outside of your left leg
• Now take your right hand and stretch away from your body in the opposite direction
• While in this twisted position try to keep your shoulders flat on the floor. The more you relax the more release you will feel in your lower back and hips. 

For added stretch lay on the side of the bed or couch to allow the leg to drop further away in this stretch. 

2. Hamstring Stretch 

This can be performed standing or sitting on the floor. 

Standing

• Stand in front of a chair or table that is about knee to waist height.
• Place the heel of one foot on the chair or table
• With a straight back - bend forward at the hips  as if you are going to touch your toes
• You should feel this stretch in the back of the thigh. 
• Breath slowly and focus on relaxing as you hold for 30 seconds

Seated

• Sitting upright on the floor with both feet in front of you
• With a straight back bend at the waist as if you were to touch your toes. 
• Breath slowly and focus on relaxing as you hold for 30 seconds

3. Hip Flexor Stretch

The Iliopsoas - or hip flexor - is a major core muscle that tightens when you sit and can be the origin of several low back issues. 

• Stand next to a couch bed or bench.
• With your leg furthest from the bench, step into a lunge  (ideally a 90 degree bend of the knee)
• While in the lunge position, bring your back leg onto the bench/table.
• Extend your back slowly as if you are trying to stand upright and hold for 30 seconds. 

You should feel a stretch in the groin area. 

4. Calf Stretch

• Take a yoga block, stack of books or use a short ledge. 
• Place the ball of your foot on the ledge and slowly lean forward. 

You should feel the stretch in the calf muscles. 

5. Cobra Pose

When you sit at a desk you basically hold a crunch position for several hours - unfortunately instead of ripped abs you just end up with a weak, tight core.

So lets fix that. 

• Lay flat on the ground
• Use your arms to push your upper body off the ground while your hips remain in contact with the flood. 
• You should feel a stretch from the waistline through the chest. 

Hold this position for at least 30 seconds. 

Conclusion

Stretching is a great therapy to relieve pain and tension and to relax your mind. Physical exercise is without a doubt necessary to live a healthy life, but I must warn;Self-diagnosis is rarely accurate and can lead to greater complications.

If you are having back pains you should get an evaluation by a chiropractor or healthcare professional before starting any at home exercise/stretching program.