5 Stretches To Combat Low Back Pain

With most of us spending a lot more time at home, and a lot of our usual activities postponed or cancelled, it makes sense that many of us are spending a lot more time sitting down. For some of us, that can mean getting stiffer, sorer, and tighter through our backs.

Here are some stretches that can help combat some of that creeping soreness in your lower back.

1. Cobra pose

Lie on your front, and slowly bring your elbows under your shoulders to prop your upper body up. Keep your hips on the ground.

For more of a stretch, push up onto your hands.

2. Child’s pose

Start on your hands and knees, then lower your bottom onto your heels and stretch your hands forwards to feel a stretch in your lower back.

Take deep breaths in this position.

For more of a stretch on your sides, walk your hands out to either side, keeping low to the ground

3. Hamstring stretch

Our hamstrings can tighten up so quickly when we’re not keeping active!

To do this stretch, sit with one leg straight, and the other foot tucked into your straight leg. Reach forward to touch your toes. Hold, then repeat on the other side.

4. Side stretch

You can do this stretch in sitting or standing.

Reach one arm overhead and to the opposite side. You should feel a stretch down the side of your body that you’re leaning away from.

5. Quadriceps and hip flexor stretch

Stand on your left foot and grab your right ankle by bending the leg behind you.

Bring your foot as close as you can to your bottom.

Keep your hips level, your body up straight, and your knee back as far as possible

Make sure to stretch both sides!

It’s so important during this period of isolation to remember to stay active! “Motion is lotion”, and exercising when and how you can is beneficial for both your body and mental health.

If you need help with a tailored exercise program just for you, reach out! We are now doing Telehealth consultations to guide you through your very own rehab program.