3 GREAT STRETCHES FOR LOWER BACK PAIN

Lower back pain is a fairly common health issue, partly because so many things can cause it! Regardless of what is causing your lower back pain, these 3 stretches can help you reduce the pain!

1. Child’s pose (or any other “knee to chest” pose):

  • Sit back on your heels and hinge at your hips to fold forward
  • Walk your hands in front of you or along your body
  • Rest your belly on your tights
  • Make sure your tights and knees are together (it will create extra length in your lower back)
  • If your seat bones are not resting on your heels, pop something between your glutes and legs; allow your seat bones to sink in deeper
  • Focus on the deep, relaxing, soft breath.

2. Seated spinal twist (you can also do it lying down):

  • Sit on the floor (or pop the cushion or block under your buttocks) with legs extended out in front
  • Bend your right knee to your chest
  • Lengthen through the spine and twist to the right
  • Wrap your left arm around your right leg to help you go deeper
  • Keep your right palm behind you (close to the base of your spine, it will give you extra support)
  • Hold for a few breaths and repeat on the other side.

3. Cat-cow stretch:

  • Come to your all fours position (table top, hands and knees on the ground)
  • Bring your wrists underneath the shoulders and knees underneath the hips
  • Inhale and lift your chest, lift your head, draw the shoulder blades back and bring your heart forward
  • Exhale, bring your chin to chest, arching your spine like an angry cat
  • Continue moving with your breath
  • You can also hold ‘cat’ or ‘cow’ position for a few seconds each instead of moving with the breath.

If you need to use extra cushioning under the knees, use a blanket or pillow.

All of the above should help you mobilize the spine, stretch your chest, neck, and shoulders! Enjoy.

 

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By entering your email and clicking the "Subscribe" button, you agree that Martyna Borek Yoga Ltd will regularly send you information on courses, specials and workshops by email. You can revoke your consent at any time.

Copyright Martyna Borek Yoga Ltd. Website designed by MON Studio | Build by Cityspace Creative