10 Best Lower Back Stretches for Low Back Pain Relief - Ask Doctor Jo

Hello everyone, I'm Doctor Jo and Remy, and today I'm going to show you the ten

best

lower

back

stretches

. then let's get started. Many of you have asked me how many I should make. Generally with

stretches

you should hold them for 30 seconds and do three on each side. Number one, pelvic tilt. You may hear me say pelvic tilt for many different things, but it really is a great stretch. This one will really relax those

back

muscles and is one of my favorites. For a supine pelvic tilt, lie on the floor with your legs raised and feet flat on the floor. and imagine that you are trying to crush your hand if it were under you. so push down, rotate your hips and come back up.

Number two, the cat-dog section. Again with the cat and the dog, my favorite because they are animals, they really stretch the

lower

back a lot. You can feel it stretching back and forth with those two movements and it really loosens your lower back. For the cat-dog stretch, get on all fours. You're going to arch your back like a cat, tuck your chin in, and then lower your back and lift your head. number three, rotation of the trunk in the supine position or lying on the back. So this is a really good one to start doing some rotational movements and your back and your back are on the floor so it's a good stretch.

For a trunk rotation stretch, bend both knees up and keep your feet flat on the floor. then just turn your knees to the side trying to keep your upper body flat and maintain that stretch. number four, trunk rotation with leg crossing. If just regular rotation isn't enough of a stretch for you, if you lift your leg up, you'll get an even bigger stretch and sometimes feel a little pop in your lower back because you're readjusting your spine. To stretch your lower back lying down, place one leg straight and pull the other to an angle of about 90 degrees and then pull it along your body.

Number five, hamstring stretch with a strap. Using a leash, rope, or dog leash to stretch your hamstrings is a great way to stretch them and keep those muscles nice and loose. To stretch your hamstrings while supine on a leash, you can use a belt or dog leash. Take the belt and place it on the ball of your foot, stretch your leg as much as you can. you want your knee to be straight, so if it bends, lower it a little. Pull your toes toward you and lift them until you feel a stretch and hold them. Number six, hip flexor stretch from a bed.

This is a great way to stretch your hip flexors. If you have knee problems and can't do very well in a lunge stretch, if you simply grab your leg and drop it off the edge of the bed, without falling, you really stretch your hip flexor muscles. To stretch your hip flexors out of bed, lie on your back on a bed and move toward the edge, but try not to fall off the bed. Lower one leg off the edge, let it hang, lean back a little, and then bring the other knee toward your chest and hold that stretch.

Number seven, a prone pushup. So if you are on your stomach and press up, you will get a good stretch in your lower back and abs. This is sometimes contraindicated for certain back conditions, so make sure it's general

pain

or perhaps a disc problem, and if you're not quite sure what it is, you may want to hold off on this one. To do a prone pushup, lie face down and then place your hands on the floor and press your upper body up. Try to keep your hips down. so you don't go up with your hips, but your hips are down and you bend right at the back and then you hold it.

Number eight, a knee and chest stretch. It does a great job of stretching your lower back, but make sure that if you have some knee problems, you don't put too much pressure on your knees when you're stretching them. For a single knee to the chest, bend both knees up. then take your hands and grab under your thigh and pull towards your chest maintaining that stretch. Number nine, double knee to chest stretch. So after doing just one knee, if you lift them both up together, it's a really good overall stretch in your lower back and also your upper back.

For a double knee-to-chest stretch, lift both knees. then grab under both thighs and pull your knees toward your chest while maintaining that stretch. number ten, a prayer stretch or Child's Pose whatever you want to call it. This is just a great full body stretch. You can move your arms, upper back, lower back, hips and knees, so it's a good place to finish. For the prayer stretch, start by sitting on your feet and then you will push your arms forward onto the floor, holding the stretch. There you have it, those were your ten

best

lower back stretches.

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