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Suffering from lower back pain?

Lower back pain is one of the most common forms of discomfort we deal with. In this video we show you 3 quick exercises to relieve your lower back pain.

First up is the cat-cow pose. This dynamic movement moves the lower back muscles in two directions, helping to lengthen contracted muscles. For this stretch and Child’s Pose you want to start with your palms, aligned under your shoulders and your knees and hips in a straight line. You will also want to have a flat/neutral back, otherwise known as a “tabletop”.

For the pelvic tilt exercise you want to lay on your back with your feet flat on the floor, knees at 90 degrees. There should be a slight arch in your lower back. Then place your hands under the arch of the lower back, activate your abdominals, and tilt your pelvis upwards. You should feel pressure on your hands as you do this. Hold for 3 seconds and repeat 15 times.

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lower back pain – 5 Stretches to relieve

A few tips to keep in mind before you get started: Try to hold each stretch for at least 10 seconds and preferably 30 seconds or longer. The pain-relieving benefits will increase the longer you hold these stretches. What’s more, these stretches will feel even better if you enjoy them. Rather than rush through the moves, try turning on soothing music and using this stretching time as a chance to relax.

1 Child’s Pose

Begin on your hands and knees on the floor, with your hands under your shoulders and knees under your hips. Reach out directly in front of you, extending your arms and placing your palms flat on the floor. Slowly sit your hips back toward your heels, dropping your head and chest downward as your arms extend further. If this stretch is too much, place a pillow under your belly to prop yourself up a bit and lessen the stretch of the low back muscles. Stay here 20 to 30 seconds or even longer.

2 Cat/Cow Stretch

This dynamic movement moves the low back muscles in two directions, building on Child’s Pose to help lengthen contracted muscles and soothe soreness.

Begin on your hands and knees on the floor, with your hands under your shoulders and knees under your hips. Your spine should be parallel to the ground in this position. Then inhale, round your back, stretching your mid-back between your shoulder blades—similar to how a cat stretches by rounding its back. Hold for 5 seconds, then relax, exhale and let your stomach fall downward as you gently arch your lower back and hold here for 5 seconds. Repeat these movements for 30 seconds or longer.

3 Lower Back Twist

This movement not only helps to stretch your lower back but also your glutes, which can tighten when you’re experiencing low back pain, ultimately causing more pain.

Begin by lying on your back with your knees bent and feet flat on the floor. Extend your arms out to the side in a “T” position. Keep your shoulders on the ground as you gently roll both knees to one side. Stay here 20 to 30 seconds, then return to the starting position and repeat on the other side. You can also roll your neck to the opposite side that the knees are on for a stronger stretch. If the stretch is too much for you, place a pillow or stack of blankets under your knees when you twist to each side.

4 Knee to Chest Stretch

Begin by lying on your back with your knees bent and feet flat on the floor. Bring your hands to rest either behind your knees or right below your kneecaps. Slowly bring both knees toward your chest, using your hands to gently pull your knees. Hold here 20 to 30 seconds, then return to starting position. You can also straighten one leg flat to the floor and bring the opposite leg to the knee. Alternating each time the knee comes to the chest.

5 Pelvic Tilt

Begin by lying on the floor with your knees bent and feet flat on the floor. Try to relax your low back, keeping it in a neutral position (which means you should feel a slight curve in your lower back if you place the top of your hand under your back). Turn “on” your core muscles and then flatten your lower back against the floor/hands by slightly tilting your pelvis upward. Repeat 12 to 15 times.