Simple stretches for low back pain

February 1, 2022

Let’s change it up this month! We have been focusing on long and gentle stretches, so let’s add some movement to our stretch. Below are a couple of stretches that aim to warm the spine and release the lower back.

*Please consult your doctor before doing anything contained in this post.

Let's stretch

What you need: Just yourself!

How to stretch: Start with 7 repetitions of cat-cow. What is cat-cow? Begin on hands and knees with shoulders over wrist, hips over knees, and spine parallel to the floor. On your exhale, push your hands and knees into the ground and round your entire spine up like a cat, letting your head hang heavy. On your inhale, stretch your spine in the opposite direction by hanging your belly to the floor like a cow and bringing your head up to look straight ahead. Try to feel your individual vertebrae moving as you slowing repeat this 7 times.

Next, we’ll stretch our psoas. Begin by standing with feet together and holding on to a chair with your left hand. Step your right foot back into a lunge. Reach your right arm up, actively reaching up and slightly over to the left. The more your reach with your right arm, the more your will feel your psoas stretching. As you lean farther to the left, the stretch will most likely move from your psoas to your side ribs. Try to keep the stretch in your psoas. Hold for 2-3 seconds. Repeat the stretch 7 times on each side.

Try doing these stretches 3 times each day and notice if there is a difference in your posture and your low back. Happy stretching!

*Please note: I am not a doctor and this is not intended as a substitute for medical advice, diagnosis, or treatment. You agree to hold harmless Mackey Massage and Wellness, LLC for all injuries and claims that arise from your use or misuse of the content above.

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