Lower Back Pain Stretch Routine

Stretches:

1. Front of Chest Stretch

• Position:
  • Stand with feet planted squarely on the ground.
  • Right arm perpendicular to the ground, hand hooked onto a wall for support.
• Action:
  • Extend fingers backward to open up the fascia and connective tissue of the forearm and hand.
  • Rotate body away from the stretching side (right hand on the wall, turn face and torso to the left).
• Note:
  • Repeat on the other side.

2. Torso Stretch

• Position:
  • Hips under shoulders, ears over shoulders.
• Action:
  • Hold hips and twist the spine and neck to the left.
  • Do not move hips.
  • For a deeper stretch, turn the pelvis further to one side.
• Note:
  • Repeat equally on both sides.

3. Side of Spine Stretch

• Position:
  • Legs wider than shoulder width for stability.
  • Left hand on the left side of the lateral left leg or hip.
• Action:
  • Right arm goes straight up in the air.
  • Lean to the left side, with the right arm pointing to the left and remaining straight.
• Note:
  • Repeat on the other side.

4. Front of Leg (Quadricep) Stretch

• Position:
  • Stand holding a wall with the right hand.
• Action:
  • Pull left heel up to buttock and grab the front of the left ankle with the left hand.
  • Hold the foot and heel as close to the left buttock as possible.
• Note:
  • Repeat on the other side.
  • It’s not essential to touch the heel to the buttock; feel the front of the leg stretching.

5. Hip Flexor Stretch

• Position:
  • Right hand on a chair for support.
• Action:
  • Pull left leg back, getting the left thigh closer to parallel to the ground.
  • Hinge at the waist and move forward to form a “T” shape.
• Note:
  • Repeat on the other side.

6. Hamstring Stretch

• Position:
  • Heel on a chair, leg straight.
• Action:
  • Hinge at the waist and lean forward.
  • Do not round the shoulders or neck.
• Note:
  • Stretch the connective tissue in the back of the knee.

7. Sun Salutation (Yoga)

• Position:
  • Lie on the tummy and up on elbows.
• Action:
  • Arc the back for extension.
  • For a deeper stretch, go up on hands and arc more, leaning the back of the neck backwards.
• Note:
  • Open up the front of the neck.

8. Side of Leg Stretch

• Position:
  • Stand facing away from a wall, left hand on the wall.
• Action:
  • Left foot planted on the ground, right foot crosses in front of the left leg.
  • Right hand on right hip, pushing the hip toward the wall.
• Note:
  • Breathe deeply for 30 to 60 seconds.
  • Repeat on the other side.

9. Hamstring and Back Combination Stretch

• Position:
  • Feet shoulder-width apart.
• Action:
  • Hinge at the waist, drop and relax the whole body.
  • Reach arms down as far as possible, let head hang.
• Note:
  • Stay for 30 to 60 seconds, breathing deeply.