Stretches For Lower Back Pain Relief
Best Standing Stretches For Lower Back Pain Relief
Lower back pain is very common, especially when over 40!
What is important is how you manage your lower back pain once it has happened. Always seek professional advice first and get your back scans so you know exactly what the issue is, as you may need specialist treatment.
In this standing-only lower back stretch video, Jodie demonstrates the best stretches for lower back pain relief. If you are a yoga beginner, this is the perfect video for you to practice at home. This is a knee friendly stretch routine.
These standing lower back stretches are great for anyone who has had prolapse discs (also known as slipped or herniated discs), in the Lumbar spine area. As there is no full spinal flexion (forward bending). Jodie demonstrates a modified half-forward fold with the legs bent.
Jodie from Kevala Health focuses on gentle lower back extensions, lateral flexion, and a gentle twist which is perfect for the lower back and yoga beginners.
Always avoid full forward bending (spinal flexion) if you have had a lower back prolapse disc! Bend your knees if you need to pick up things from the floor to prevent anymore lower back issues.
Important Tips For Lower Back Pain
1. Aim to be in comfortable positions as much as possible.
2. Always bend your knees if you need to pick something up from the floor. Like a squat!
2. Avoid forward bend stretches (spinal flexion movements).
3. Never exercise or stretch if suffering from severe pain.
4. Always seek professional medical advice if in severe pain or pain continues.
5. Avoid prolonged sitting positions.
6. Modify your daily activities to keep moving.
Five Standing Stretches for Lower Back
Standing back extension: You can start with this stretch only in the beginning.
Standing side stretch (lateral flexion).
Modified lunge (warrior I leg): This stretches the front hip flexors, such as the Psoas muscles.
Wall Half dog (puppy) stretch with bent legs: To stretch the back and hamstring muscles.
Wall Half dog with a twist (optional).
This is the perfect stretch routine for anyone with knee issues, wrist or hand issues as there is no weight placed on these areas.
Practice these lower back pain relief stretches in the morning to release the spine and before you sleep.
Hold each stretch for a minimum of 20-30 seconds or longer. Aim to stretch at least twice a day. Focus on slow even breaths when holding these gentle stretches to help you relax the mind and muscles.
Press the pause button on this yoga for lower back video after Jodie demonstrates each stretch, so you can hold longer and go at your own pace. Practice these lower back stretches at least two or three times a day.
Join Jodie's live-stream yoga and Pilates classes for more education and motivation in her 14-day free trial with Pilates and Yoga online classes.
Or meet Jodie in person on Russell Island (Australia), for live Pilates and yoga classes for your lower back and core.Watch Jodie’s other video on lower back stretches, if you prefer stretches on the floor.
Strengthen your Abs (core) in Jodie’s beginner Abs exercises for your at-home practice to prevent lower back pains. This is a knee-friendly video.
Follow Jodie on Facebook and Instagram.
Disclaimer
Kevala Health, recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program and watching Kevala Health videos. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk. Thank you, Jodie.
