LOW BACK STRETCHES
Doing back stretches regularly helps you to stay flexible and limbre, and reduces the risk of you straining your back.
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WHEN?
Try to do these stretches every 1 to 2 days. They only take up less than 10 minutes, but can offer you quite a bit of benefits.
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If you're going to be doing some exercise, be sure to do these stretches prior to exercising as well. It doesn't matter if you're young or old, and are doing resistance training or just some light cardio - back stretches will help prevent a back injury!
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WHAT DO I NEED?
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Absolutely nothing! You can just grab ahold of any door frame for one the side stretches, and that's really the only piece of 'equipment' you'll need for these 4 simple stretches.
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TECHNIQUE
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Make sure you use the right technique when doing these stretches. Done correctly, these stretches are very, very useful. However, done wrongly, they can actually trigger a back injury.
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GET TO IT!
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HAMSTRINGS STRETCH
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A common cause of low back pain is tight hamstring muscles. This stretch is really simple to do, and is very familiar to most people. Stand up straight, place your feet slightly apart, and while trying to keep your knees straight, bend over gently and try to touch your toes. You should feel a good stretch in the back of your thighs. Go down as far as you can, and hold that position for 30 to 60 seconds, then stand back up. Repeat 5 to 10 times. Remember to try and keep your knees straight!
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FORWARDS STRETCH
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Sit on the floor with your legs straight and spread apart ahead of you. Lean forwards and reach forward as far as you can until you feel a good stretch in your lower back area. Hold this position for 30 to 60 seconds, then sit back up. Repeat 5 to 10 times.
SIDE STRETCH
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Sit on the floor with your legs straight and spread apart ahead of you. Lean forwards and reach forward as far as you can towards your right foot until you feel a good stretch in your lower back area. Hold this position for 30 to 60 seconds, then sit back up and repeat and reach for your left foot. Repeat 5 to 10 times.
GLUTES STRETCH
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Sit down with your legs in front of you. Bring your right leg across, and hug your knee to your chest. You should feel a good stretch in your R buttock muscle. Hold it for 30 to 60 seconds, then repeat on the other side. Repeat 5 to 10 times.
WRAP IT UP!
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This entire routine should take you less than half an hour - not very long at all! Try to do these simple stretches regularly to help maintain a healthy lower back!
