Stretching for the Lower Back

When it comes to stretching, there should be an impetus on starting simple. Too many people dive into yoga or advanced stretching and become disillusioned because there bodies are not in a receptive state to cope with the more strenuous motions. For people with chronic, non-specific back pain, the greatest reward can be reaped from the simplest stretches, as long as they are done consistently. Try to add the following stretches into your daily routine, whether in the morning when you wake up or right before bed (or both), and see how much vitality and pain-relief they can bring into your life. 

  • Strengthening and relaxing the glutes: lie supine, with legs raised and feet flat on the floor. Bring one knee up to your chest and hold for 15 seconds, then repeat with the other leg.
  • Creating a 4 for releasing tension from the piriformis muscle: lay flat on your back with legs raised and feet flat. Cross the right ankle over the left leg, clasp hands behind left knee and pull up toward the chest. Hold for 30 seconds then repeat with other leg. 
  • Stretch the hip flexors: Kneel with the right leg down and left leg up. Place both hands on the left knee and lean forward, feeling a stretch in the hips and hamstring. Hold for 30 seconds, then switch and repeat
  • Stretch the hamstrings: lay on your back with legs raised and feet flat. Lift one leg and point the flat of the foot toward the sky, while clasping behind the elevated leg’s knee. Hold for 30 seconds and repeat twice for each leg. 

These stretches require very little investment of time and or energy, all are performed while lying down on a flat surface, and all of them can synergize to help your lower back feel a little bit of relief from the daily accumulation of stress. If you need help addressing deeper lying problems that are keeping you from feeling your best, give our office a call to schedule an appointment today. 

Dr. Francis Scorca, D.C. 


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