Three Easy Lower Back Stretches

Lower Back Pain Relief Stretches Watching TV

We are all guilty of not doing enough lower back stretches (well, at least most of us don’t stretch enough!).  I have found that if I give the patients of my San Diego chiropractic clinic stretches that are easy and convenient that there is a much better chance that they will actually do them.  Stretches help us maintain our flexibility but even more importantly they help us avoid injuries.  The bottom line is that my patients who stretch on a regular basis are healthier than those who don’t.   That being said, here are a few “television stretches” that I like to give to my patients that help them “limber up” while they are watching the tube.

Make Use Of Your TV Time With Lower Back Stretches

lower back pain

#1.  A good easy stretch for opening up your hips is the butterfly stretch.  To do this stretch you need to sit on the floor and bend both of your knees while bringing your feet together.  Use your hands to push your knees open while keeping the soles of your feet together. If you want a deeper stretch you can tilt forward at the waist and extend your arms in front of you.  You should try to hold this stretch for at least 30 seconds.  Remember that this stretch should not be painful.

#2.  Another great lower back pain relief stretch to do while watching TV is the cobra.  The cobra is a yoga stretch that is done by lying on your stomach and then pressing your upper body upwards with your arms while allowing your hips to relax to the floor.  The cobra is one of the more common lower back stretches.  If this stretch is too extreme you can support your upper body on your elbows instead of on your extended arms.  Hold this stretch for at least 30 seconds for maximum benefit.

#3.  Piriformis stretches can be done while watching TV and will help decrease stress in your hips and tension on your sciatic nerves.  This stretch is done by sitting on the floor with your legs straight in front of you.  Flex one knee to 90 degrees and place the foot of that leg on the opposite side of your other leg’s knee.  Place your opposite elbow on the outside of the flexed knee and rotate your body slowly toward the flexed knee side.  You need to do this stretch on both sides for at least 30 seconds for max benefit.

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Author: Allison Yardley

Allison has 6 years in practice as a Chiropractor's Assistant and is a licensed Massage Therapist who writes for numerous blogs online. Feel free to comment or ask questions regarding any of Alley's blog posts.

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