In this article, you’re going to learn the 5 Best Stretches for Lower Back Pain & Sciatica.
Once you have mastered these stretches, you can say goodbye to that stiff, achy and about to spasm back.
Try doing these 5 stretches at least two to three times a day.
Once your low back is feeling less sore, you can reduce the stretches to once a day and then three to four times per week for basic back health maintenance.
SO when you’re ready to start, just lie down on the floor
We’re going to start with a Pelvic Tilt Warm Up.
All you have to do is lie on your back with your knees bent and feet flat on the floor.
In this relaxed position, the small of your back shouldn’t be touching the floor.
To do a pelvic tilt you tighten your abdominal muscles or abs so that the small of your back presses against the floor.
Hold for 5 seconds, and then relax.
Repeat this move three times and gradually build to 10 repetitions.
Next, take a deep breath and on the exhale contract your abs, pulling your belly button towards your spine.
Hold for 5 seconds and Repeat 10 times.
Now, you are ready to begin doing the 5 best stretches for lower back pain.
This is one of the best hamstring stretches for lower back pain.
Begin by laying flat on the floor with your knees bent.
Contract your abs while bringing one leg up, keeping your knee straight.
Grasp behind the calf muscle and hold for 20 seconds. Do this three times for each leg.
You can always use a Stretch Out Strap to assist you in getting a deeper hamstring stretch.
While you’re still on your back, with your knees bent, grab your left knee and pull it to your chest.
Hold for 20 seconds.
With your abs contracted, try to straighten your right leg.
Now if you experience any soreness in your lower back, just keep your right leg bent.
Repeat this move with the other leg.
Remain on the floor and stretch both legs out.
With your right arm stretched to the right, lift your right knee and move it across your left knee.
Contract your abs before bringing your knee up and over the leg.
Hold for 20 seconds.
Repeat this move with the other knee.
When performing the piriformis stretch, make sure to contract your abs before crossing your leg and resting your foot on the other knee.
Hold this stretch for 30 seconds and then repeat with your other leg.
While in a sitting position, cross your right leg over your straightened left leg.
Hug your right knee with your left arm, making sure to keep your back straight.
Hold this stretch for 30 to 60 seconds, and then repeat on the opposite side.
I hope you enjoyed this stretching series and your lower back and hips are feeling 10x more limber and revitalized.f you’re still feeling a little stiff and achy in your low back and hips…
Then I suggest you check out this ebook called Sciatica SOS.
This 86-page ebook is written by a former sciatica sufferer who figured out a way to rapidly resolve his low back pain and sciatica problems.
Sciatica SOS is chalk full of helpful tips and tricks that will help combat your sciatic pain.
In it, you’ll learn core strengthening exercises, low back and sciatica stretches, home remedies for sciatica, sleep therapy and diet tips and bunch of other gold nuggets of pain relieving wisdom.
Check out my Sciatica SOS review here.
You might also like…
Skilled and competent healer. I scheduled the massage with Morgan because of pains in my legs and hip. His massage reduced those pains almost completely. My night cramps have stopped also. He worked on my neck and shoulders. I hadn’t realized how tight the muscles there were. But I am much more comfortable and freer in that area also. I am looking forward to scheduling another massage with Morgan in the coming month. I have been feeling so much better. I heartily recommend his treatments.
- Mildred Siegel