4 Best Stretches for Low Back Pain

Asma Excecises, Heath Tip

Article by: Asma Kassam, Burnaby Vancouver Kinesiologist/Personal Trainer specializing in Fitness and Active Rehab – back pain
Low back pain can occur for a number of reasons such as a specific injury or condition or general causes such as sitting with poor posture, weak core muscles, tight hip flexors, weak hip flexors, shortened hamstrings, fully bulged discs. The key is first identifying the cause, then managing it on a daily basis. Please note, if you do have a bulged disc – first find out if it is a posterior bulge or an anterior bulge. What this basically means is did your disk protrude out the back, or to the front. This will have a great impact on how your lower back rehab plan will look. 

Below are 4 helpful stretches to do daily for optimal back health. Hold each stretch for 1 minute while relaxing the body and breathing.

Remember stretching shouldn’t be painful. If your muscles and fascia are tight ease off the stretch until only mild discomfort.

If low back pain persists, you may need core stabilization exercises.

If sciatic pain is an issue for you, spend extra time on Stretch #4.

To see our updated and more recently recommended stretches, please see this video blog: Stretches for Low Back Pain
If you feel as though you have tried everything, please take a look at #4 on this article as it may provide some insight: 5 Pivotal Pieces for your Health

 

If you did read the above article, you will also understand that our body goes through a lot over the years, and various compensatory patterns coupled with general aging can greatly affect our back health overtime.We have found sometimes simply monitoring our clients’ gait pattern and making these changes has helped them mitigate ongoing back pain. Read: 2 Things to Keep in Mind When Walking


Stretch #1: Crossover Leg Stretch

undefined

Stretch #2: Hamstring Stretch with Band/Belt

undefined

Stretch #3: Childspose Yoga Stretch

undefined

Stretch #4: Figure 4 Stretch (Piriformis Stretch)

undefined
Often times low back pain can radiate down the legs. The Piriformis muscle is located between the glute and hamstring muscles. A tight piriformis muscle can lead to impingement of the sciatic nerve.
For more information and essential exercises that often times go under the radar, check out our You Tube Page

Share your email so we can share more in-depth information about back pain management

* indicates required



/

( mm / dd )

I am: