Chronic Low Back Pain

Almost everyone has felt an achy back at some point. Whether waiting in line or after sitting all day our backs are exposed to countless forms of stress. Fortunately, fixing your back pain does not need to be difficult or expensive. There are obviously more serious conditions that require further analysis by a trained professional, but in my years of experience I have found 80% of low back pain is alleviated with the below stretches. It is important to note that this is a short term fix. The true fix is lifestyle modification, so if you would like to learn more send an inquiry through the link at the bottom. 

*insert hip flexor stretch video

The reason most people have a chronically tight back is because they sit too long which causes the hip flexors to tighten which then compresses joints in the back. There are several options to stretch your hip flexors in the below video. Find the version that best suits your level at the moment and make sure you are feeling the stretch in the front of your hip instead of your back. 

After releasing the muscle that is causing the compression it is important to get the joints in the back to move better. This is where the pelvic tilt exercise is essential. Having your feet elevated allows the hamstrings to assist in the posterior rotation needed to open the space in the back. Follow along in the video and comment if there are any questions or difficulties. 

*insert pelvic tilt video

Now that those 2 are completed the final step is to stretch the back with combined motions. My favorite (and most of my patients) is the open book stretch. This allows you to stretch from the lumbar spine at the bottom, up through the thoracic and even into the cervical spine. There are a few modifications available based on symptom level so pay attention to how your body feels and find what is best for you. 

*insert open book stretch

With those 3 moves in your arsenal you should feel more confident to move with less pain. As always this is only one step in the process of overall wellness so if you have questions or would like to learn more don’t hesitate to reach out. Helping people feel good is what I enjoy most in life.