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Low Back Pain: An easy stretch to relieve tired low back

February 26, 2011 by  
Filed under Coaching, Fitness & Health

After hiking, we often feel fatigue in the low back.   Here’s a simple and very gentle stretch to help alleviate that discomfort and to elongate the spine.

  • Find a bench or place to sit comfortably.
  • Sit nice and tall (roll your shoulders up around, down and back).
  • Hinge your torso forward from your hips.
  • Place your forearms on your thighs.
  • See if just this movement (forward flexion) feels like a stretch.
  • If so, relax and breathe in this position.

If you need a bit more stretch or relief, you’ll want to further lengthen your spine,  providing traction and elongation to your spine:

  • Anchor your forearms and elbows where they are on your thighs.
  • Imagine that you’re pulling your elbows up your thighs, but don’t move them.
  • Feel your shoulder blades squeezing down your back and your back lengthening.

This low back stretch should feel yummy.  If it does not, stop immediately.


5 Responses to “Low Back Pain: An easy stretch to relieve tired low back”
  1. Thanks for placing these tips here. This helps a lot since i always have low back pain.

  2. bianca torres says:

    I’ve started using inversion therapy for low back pain treatment. It actually works amazingly.

  3. Thank you for these great stretching tips. I will try these to relieve lower back pain.

  4. Jack says:

    Sound easy and interesting. Will give it a try.
    I believe the best way to manage back pain is to prevent ourselves from getting it in the first place. Most causes of back pain are self-inflicted, such as bad postures during work or sport activities. Change the bad habits and we will be free from back pain.


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