If you look around, lower back pain is something almost everyone deals with at some point in time. Whether you have an office job, don’t like to get up and move, or you don’t exercise at all, back problems plague us all.
While many older people will say that back issues and physically limiting issues are “the norm,” it’s not. The people you see who are 95 and still playing golf are an anomaly because they know that exercise and taking care of your body is important.
What causes back pain?
While there are many medical reasons for someone to have back pain, a sedentary lifestyle is going to be one of the most prevalent reasons.
Do me a favor and consult a medical professional about your issue before jumping into these stretches. While they are proven to help people with back pain, a pre-existing condition or injury could get irritated.
So talk to your doctor before attempting these.
Fix Lower Back Pain In 10 Minutes
Lunges are a great exercise to build overall strength as well as improve balance. We will not use weights for this exercise since we are wanting to focus on stretching your hips and quads.
Take a large step forward and drop your hips downward. Your other leg should remain as straight as possible behind you.
The piriformis is a muscle that is connected to “sciatica spasms.” The piriformis laterally rotates the femur with hip extension and abducts the femur with hip flexion.
Piriformis Stretch How-To:
Lie on your back and position one leg over the other at a 90-degree angle. Think like you are crossing your leg while sitting in a chair. Remain in this position for 30-second, making sure not to stretch too hard.
Clasp your hands under your “straight” leg and pull both of your legs to your chest. You will feel a burn right in the middle of your hip. If you sit a lot, this muscle generally is the first to get inflamed once standing up again.
The quad stretch is a great stretch for anyone who sits a lot or has overdeveloped quads.
Quad Stretch How-To:
The easiest way to do this is to lay down on the floor on your side. Pull your top leg towards your butt, trying to get your heel to touch it.
You can also do this standing, or kneeling using a chair.
Remain in this position for 30-45 seconds and then do the other side.
Find out the rest of the stretches on the next page…
The spinal stretch will be one that many people will not be able to “look like the pictures” due to being rigid and sedentary. This stretch will feel amazing and the more mobile you get, the better your body will feel.
Spinal Stretch How-To:
Lie flat on your back and cross one leg over your body. Stretch your opposite arm out to your side and keep your upper back glued to the ground.
The twisting motion will loosen up your spine, hips, and lower back. Stretch each leg for at least 30-seconds.
Lying Hamstring Stretch
Lying hamstring stretches will be similar to the standing version, except you can get a good stretch deep into your hips.
Lying Hamstring Stretch How-To:
Lie flat on your back and pull one leg straight up. Clasp your hands under your leg and support and add additional resistance to the stretch.
Keep your leg straight and hold the stretch for 30-seconds and switch legs. This may take a while to get mobile enough to do these perfectly, but keep trying.
The cobbler pose is similar to the pose you imagine people who are meditating would be in. This opens up your hips, adductors, and piriformis muscle.
Cobbler Pose How-To:
Sit on the ground and put your feet together. Having the bottoms of your feet touching, grab your ankles and pull them closer to your pelvis. Slightly lean in as fit.
Hold this position for 30-45 seconds.
Knees Towards Chest
Pulling your knees towards your chest is great to stretch out your lower back and glutes.
Knees Towards Chest How-To:
Lie on the ground with your knees bent 90-degrees. Pull one knee towards your chest, clasp your hands behind your knee, and pull.
Hold this position for 30-seconds and switch legs.
Bird dogs are an underutilized exercise that everyone should start doing. It strengthens your core and back muscles, increases your athletic ability, and will alleviate back and hip problems.
Bird Dog How-To:
Get on all fours and kick one leg out behind you. Take the opposite arm and point out in front.
This will be hard to balance and will take time to get decent at. If you find these are easy, make a crunch motion, bringing your knee and elbow together.
Learn better by watching? Check out this video below:
Taking 10 minutes out of your day to perform these stretches will ensure longevity in your training, and a pain-free back.
Try to do these stretches for 1 week straight and take note of how much better you feel.