2 Stretch Moves For Low Back Pain Relief

If you have low back stiffness and/or pain, it's time to TWIST & PRETZEL the tension out.

Let's start with the FLOOR TWIST!

HOW TO DO THE FLOOR TWIST:

This position targets your low back muscles and hips.

• Lie on your back on the bed or floor.
• Arms stretched out to the side in a T position.
• Bend your knees with feet on the floor.
• Inhale let your knees slowly twist over to the left side.
• Exhale as you stretch through your right low back and hip. Think of pressing the right shoulder onto the floor or bed but don't force it.
• Take a few breaths as you imagine lengthening through your right side (head and hip away from each other).
• To Deepen The Stretch: Place your left hand on your top right knee to help you stretch a little deeper each time you exhale. Left hand is lengthening on the diagonal (i.e. top thigh/knee toward left shoulder).
• When ready, take a breath in and then rotate your legs to the right side as you exhale. Repeat the stretch for a few breaths toward the right side.

If you have low back pain or stiffness: keep the bottom knee bent as it's stretching less fascia (connective tissue). As you feel more flexible, do the Twist with your knee straight on bottom leg.

NEXT UP:  For low back pain or flare-ups, add my all time favorite stretch, THE PRETZEL, to the TWIST. It's a glut stretch that'll help you take pressure off your lower spine. Do your Floor Twists before the Pretzel Glut Stretch.

 HOW TO DO A PRETZEL GLUT STRETCH:

• Cross your foot over the opposite knee. Hold the back of the thigh. Breathe.
• Rock side to side to get all the angles & fibers of the glut (imagine a foldable hand fan). Breathe.
• Repeat other side.

PRO TIP: If you have neck, shoulder, or back pain/injuries, put your foot on the wall (of the bottom leg that you would normally hold onto) and relax your arms at your side. Gently rock your hips side to side using your foot on the wall. This allow you to keep your neck and shoulder's relaxed as you stretch for a few breaths (or minutes).

The Floor Twist + The Pretzel Glut Stretch= A Happy Low Back!

They're the perfect combo to help relieve low back stiffness or pain.

Add them at the end of a workout or in bed (morning or night) to help take some tension off your lower spine. 

It's holding you up all day. Give it some love.

PRO TWIST TIP: You can change up the position of your twist to target energy and/or digestion as well. Check out the SEATED TWIST.

P.S. Ready to be active & agile at any age? Download your FREE Relaxed Body Toolkit to get started here.