Low Back Pain: An easy stretch to relieve tired low back
February 26, 2011 by Jayah Faye Paley
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.
Thanks for placing these tips here. This helps a lot since i always have low back pain.
I’ve started using inversion therapy for low back pain treatment. It actually works amazingly.
Thank you for these great stretching tips. I will try these to relieve lower back pain.
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.