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03:06
5 Lower Back Pain Stretches
Tyler Van Acker
about 2 months ago
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00:00
Hi, I'm Tyler.
00:02
I'm a doctor of physical therapy.
00:04
Follow along for the next five minutes for fast lower back pain relief.
00:09
The only equipment you'll need is a chair or a bench.
00:15
for our first stretch, we'll place one foot on the bench.
00:23
We'll lean forward while keeping our back straight.
00:26
Then we'll reach one arm overhead to stretch the whole side body.
00:30
Take a few deep breaths here in and out through your nose.
00:36
Then we'll switch and do a few on the other side.
00:45
For our next stretch, we'll place one arm down on the bench and then thread the needle with the opposite side.
00:52
And then with that hand, we'll reach up towards the ceiling, breathing out as we reach through and in as we reach up.
01:01
and then we'll try a few reps on the other side.
01:21
For the next stretch, we'll place both hands on the bench and drop our hips down towards the floor.
01:29
Take a few deep breaths here in the middle and then a few breaths with your arms off to one side and then the other side.
01:47
Lying on your stomach, we'll begin pressing up, focusing on lifting more through the upper back while keeping the lower back flat.
01:59
Trying to lift a little higher each time as your spine loosens up.
02:11
For our last stretch, we'll hinge forward at our hips while keeping a slight bend in our knees.
02:17
Try and sink down a little further each time you breathe out.
02:24
Then take a few breaths with your arms off to the left and then a few with your arms off to the right.
02:40
And, then slowly work your way back up to standing.
02:44
Stretching is the first step to getting rid of joint pain.
02:47
But if you want to put your back pain in the past, you need strength and stability.
02:52
That's why I'm building the 60 day lower back pain recovery Plan.
02:56
It's for active people who want to get back to pain free exercise.
03:00
Submit your email below to get on the wait list.
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