Lower Back Relief Stretches

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DISCLAIMER:

1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.) 

2. If any of the stretches cause pain, stop doing it and move on to the next one.

1. Do the stretches at least once daily until the pain is gone for a full 24 hours. For faster results, repeat the sequence as much as 10x/day in the order given. If any stretch causes discomfort, skip that stretch for now and reintroduce it later. 

2. Once the tension, aches and pains are gone, use the daily warm-up exercises to stay feeling young and active.

IF SITTING - 2 mins

HOW: EVENLY SQUEEZE THE KNEES TOGETHER, THEN RELEASE. KEEP FEET PARALLEL TO EACH OTHER AND DON’T LET STOMACH OR UPPER BACK PARTICIPATE.

HOW: ARMS POINTING UPWARD, ELBOWS BENT 90 DEGREES. LEAN BACK INTO WALL AND TOUCH ELBOWS AND WRISTS TO THE WALL. GLIDE ARMS UP AND DOWN THE WALL.

HOW: CLASP ARMS BEHIND BACK TO EMPHASIZE GOOD POSTURE. LOOK UP AND SQUEEZE KNEES.

HOW: IN A SEATED POSITION. USE YOUR LEGS TO PRESS YOUR HIPS AND BACK FLAT AGAINST THE WALL.

HOW: SIT IN A CHAIR WITH YOUR BUTTOCKS AS FAR BACK AS POSSIBLE. NOW ROLL UP A TOWEL AND PLACE BETWEEN YOUR SHOULDER BLADES. RELAX IN THIS POSITION.

IF LAYING DOWN - 4 mins

HOW: GET ON ALL FOURS. KNEES HIP WIDTH APART. WHILE KEEPING ARMS STRAIGHT, DIP BELLY, DROP HEAD AND SQUEEZE SHOULDER BLADES TOGETHER. LEAN WEIGHT INTO YOUR HANDS. HOLD POSITION. 

HOW: LIE BELLY DOWN. PIGEON-TOE FEET INWARD. USE ARMS TO RAISE UPPER BODY TO REST ON ELBOWS. RELAX BODY TO HOLD IN THIS POSITION.

*IF SPHINX FEELS GOOD, THEN MOVE INTO COBRA.

HOW: LIE BELLY DOWN. PIGEON-TOE FEET INWARD. USE ARMS TO RAISE UPPER BODY TO REST ON STRAIGHT ARMS. RELAX HIPS AND HOLD IN THIS POSITION.

HOW: ARMS BENT 90 DEGREES IN A STICK’EM UP POSITION. FEET PIGEON-TOED. USE PILLOWS OR WALLS TO EVENLY PRESS THE ARMS BACKWARD SO THE SHOULDER BLADES COME CLOSER TOGETHER. RELAX IN THIS POSITION.

HOW: LIE ON BACK, BOTH LEGS BENT 90 DEGREES ON CHAIR OR PILLOWS. ARMS REST WITH PALMS UP. NOW SQUEEZE KNEES TOGETHER. 

HOW: LIE ON YOUR BACK. PRESS YOUR HEELS INTO THE GROUND TO RAISE UP YOUR BUTTOCKS UNTIL YOUR HIPS ARE STRAIGHT WITH YOUR TORSO. HOLD POSITION, THEN LOWER BUTT TO THE GROUND. 

HOW: LIE ON YOUR BACK, ONE LEG BENT 90 DEGREES RESTING ON CHAIR OR PILLOWS. OTHER LEG IS STRAIGHT. BOTH FEET MUST POINT TO THE SKY. PROP FEET UP IF NEEDS BE. RELAX IN POSITION.

*STRETCH IS COMPLETE WHEN YOU CAN PRESS STRAIGHT LEG KNEE DOWNWARD AND FEEL CONTRACTION AT THE TOP OF YOUR THIGH RATHER THAN AT THE BOTTOM OF THIGH. THEN SWITCH LEGS.

IF STANDING - 3 mins

HOW: IN A LUNGE POSITION, LOWER YOUR BACK KNEE TOWARD THE FLOOR AND THEN RETURN TO ORIGINAL POSITION, BOBBING UP AND DOWN. THEN SWITCH LEGS.

HOW: HOLD ONTO DOOR FRAME. BEND KNEES, HINGE HIPS, ARCH LOWER BACK FORWARD. KEEP TORSO STRAIGHT AND VERTICAL. ARMS STRAIGHT. HOLD POSITION. 



HOW: FLATTEN YOUR BACK AGAINST THE WALL USING YOUR UPPER LEG MUSCLES. BEND KNEES TO GET LEVERAGE FOR PRESSING AGAINST WALL. KNEES ARE OVER THE ANKLES.

HOW: KIDNEY-BEAN THE FEET BY PLANTING THE BALL AND TOES, THEN TURN THE HEEL INWARD TO CREATE A REINFORCED FOOT ARCH. THIS WILL CAUSE THE KNEES TO BEND SLIGHTLY, MAKING YOUR HEAD BALANCE OVER YOUR SHOULDERS IN GOOD POSTURE.