If you have low back pain, welcome to the club! You are not alone. Millions of Americans have experienced or will experience low back pain. If you have it, you know it’s exhausting. But as you read in Part 1 (Self-Myofascial Release for LBP), the worst thing you can do is to stop moving.

After you’ve released some tension with the foam roller and LAX ball in the muscles that attach to the pelvis, it’s time for 7 stretches for low back pain.

 

 

Hamstring Stretch:

 

Glute Stretch:

 

Hip Flexor Stretch:

 

Lat and Pec Stretch:

 

Back Stretch (Twist):

 

QL Stretch:

 

Thoracic Spine Stretch:

Hold each of theses stretches for low back pain for 30-60 seconds. Avoid pushing into pain and instead focus on relaxing with slow deep breaths in and out through the nose. You can do these static stretches anytime you need relief. Since they are relaxing, they work great post-workout or before bed. But you can also do them as part of your Functional Mobility Training, after SMR (part 1 in this blog series) and before corrective exercises (part 3 in this series).

 

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