Lower Back Pain Stretches: Advice from my Aunt


Learn about three easy stretches to help combat lower back pain:

After years of spending countless hours inside the tiny cockpit of a United States Air Force fighter jet, you learn a thing or two about lower back pain management. That is why my Aunt was the best person to ask for advice when my lower back was hurting from sitting and driving so much with my new job. She showed me three easy stretches that really helped me get pain relief from my lower back stiffness.

These three stretches are great for lower back pain:

  1. Legs up the wall- scooting your bottom all the way to the wall, place your legs up the wall. This helps relax muscles in your lower back. Hold for five minutes.
  2. Back extension – laying on the floor face down, prop yourself up on your forearms with your elbows aligned with your shoulders press down withy our palms and feet. This will increase blood flow in your lower back. Hold for five minutes.
  3. Bottom to heel stretch– Also known as “child pose.” Starting on all fours, gently sit back on your heels holding your arms stretched out in front of you as far as you comfortably can. This will begin to stretch your lower back. Hold for thirty seconds and repeat as needed.

by Chugach Chiropractic & Massage Center