Being a massage therapist, I find that the majority of people, at some point or another, suffer from back pain.

Also, being a massage therapist, I’m going to tell you one of the things you don’t want to hear about fixing this issue. Are you ready??

My friend, you need to stretch!

I know, I know. You LOATHE stretching. Stretching doesn’t work, you’ve tried it! You don’t have time anyway. Right?

But did you really try? While any stretching, even 5 minutes of it, will give you some relief, giving yourself some time to really get a good deep stretch will help you significantly.

What I like to tell most people is to make it part of your morning and/or evening routine. This is the easiest way to incorporate stretching into your day and make sure you actually do it.

The main thing that I find out when talking to my clients is that most people really don’t know how to stretch. They also don’t know what to stretch. Here is a little clue. Most lower back pain is literally a pain in the butt. Stretching your glutes and hamstrings will usually help to relieve most of your lower back pain.

Whaaaaaaaaaat?! Really?? No way!!!

^^That is the typical reaction I get to this.^^

Yes! Being that the majority of our days consist of sitting (i.e. driving to and from work, sitting at work, watching TV, etc.) our hamstrings and gluteal muscles all get shortened and too tight.

So here are some of the best stretches you can do to help relieve all of that tension.

You can even do these while watching your favorite TV show. Just sit on the floor instead of the couch and you’ll be stretching without having to take time away from your favorite things. 🙂

(Yes, I have an answer for everything.)

Hold each stretch for about 10 seconds 3 times and then move on to the next. BREATHE through each stretch, the extra oxygen helps your muscles to get a better stretch and make it not feel so awful.

 

 

1. Touch your toes

You feel the pull in the back of your legs? That’s your hamstrings. Get on the ground, kick your feet out in front of you (make sure they’re straight) and reach for your toes.

You can do this stretch standing as well, it is just easier to start sitting on the ground.

If you can’t touch them it’s okay, eventually, you will. Hold the stretch and breath.

Easy, right?

This stretch is great because it can be easily modified to stretch other leg areas as well.

Switch this pose up by crossing one leg over the other to target other problem muscles as well.

2. Pigeon stretch

This one looks more difficult than it is. The main thing to keep in mind with this one is to keep your hips facing forward.

This is going to stretch your glute (booty) muscles on one side and your hip flexors on the other.

The trick to this one as most other stretches is to BREATHE into the stretch. Focus on your breathing and you won’t feel the tightness as much.

Put your right leg out in front of you and bend it at the knee, lay your lower leg on the ground. Kick your left leg out behind you so it is as straight as you can get it to be. and breeeeeeaaatthe.

3. Figure 4 stretch or the Pretzel Stretch

This one looks hard too but really isn’t too bad. This one also targets those tricky bum muscles and your IT band.

This one is fantastic for anyone having problems with sciatica. Laying on your back bring your left ankle onto your right knee. Keeping your ankle above your knee, pull your right knee up towards your chest until you feel a slight pull.

When it starts to feel like too much, just focus on your breathing and it will help you to release those tight glute muscles. 

4. Child’s Pose

This is a nice way to stretch your actual lower back and its relaxing as well.

Get on your knees and sit your butt down onto your heels, lean your upper body forward and pull yourself forward with your fingertips so you feel your whole back stretching.

Make sure to keep your hips pulled back onto your heels while stretching forward so you get the most out of this stretch.

Keep breathing. 🙂

5. Cat/Cow Pose

This pose is fantastic while on all fours. I do find that it is better to start this one laying on your back, though.

While laying on the ground bend your knees so your feet are flat on the floor. Slowly tilt your pelvis back and forth, tucking your tailbone under and then tilting back the other way by slowly moving your lower back towards your shoulder blades.

Take notice to where it feels tight and try to keep your hips completely level. This will help to get your entire pelvic area back in balance which will help the rest of your body become stable again.

There are numerous variations to these stretches, but these are some of the main ones to help you out. These stretches are for people who do not have any disc issues or other major complications who just need to relieve the tension in their back.

I hope these all help you out and give you some relief for your back discomfort and that you are able to work them into your everyday routine.

Side note: ALWAYS consult with your doctor before starting up a new routine. I am not a doctor and this post is not to treat or diagnose and disease or illness.