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For the Love of Your Back: 15 Stretches to Help Support Your Back.

 

We all feel the pain. The pain of daily stress that we carry around as if it were a necessity. And sometimes the pain feels like it is just apart of who we are. But it doesn’t have to be apart of who we are. What if you ditched that part of who you thought you were and allow yourself to start exploring a new you.

As we have learned in many of the post I have provided you with, you don’t alway need medication to help yourself. More times than not, you need determination and discipline.

Two things that are extremely difficult for some. I get it, I am one of them. But when you have two choices, either to take medication that can potentially harm other parts of who you are or make a decision to help yourself naturally. More times than not we need to put in a little work and love into who you are.

The following routine is a well thought out routine that my husband does every day off. It has helped his back tremendously.

This is going to be a long post, but hang in there. Especially if back pain is something you live with. Try out a few poses get comfortable with them and then try out a few more. Don’t get overwhelmed. Then you will never help yourself.

Let’s do this together.

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Extension exercise: This pose is super helpful to build lower back strength.

  • Lie on your stomach with your hands in front of you and lift your head.
  • Now turn to your right side, then your left.
  • Now put your hands by your side.
  • Lift your shoulders and chest off the floor.
  • Keep your neck straight and maintain gaze towards tip of nose.
  • Lower back down to floor on your exhale.
  • Repeat 10 times.

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Childs Pose: This pose helps elongate the lower back and opens hips.

  • Bring yourself to your hands and knees.
  • Slowly start to bring your self back towards your heals. Spread your legs a little wider than hip-width. Keeping your big toes together.
  • Sit your butt on your heals, exhale and lower your upper body all the way down to the floor.
  • Allow your forehead to come to the floor and keep your arms extended over your head.
  • Hold pose for about 1 minute if not longer.

Cat/Cow Pose: This pose is beneficial for lengthening your back and relieving tension.

  • Bring yourself to your hands and your knees hip-width apart and your hands shoulder-width apart.
  • Arch your back as round as you can, imagine pulling your bellybutton in towards your back. Look down between your legs. Hold for 5 seconds.
  • Then release, imagine your stomach lowering to the floor. Maintain strong arms and legs. Look up at the sky. Hold for 5 seconds.
  • Repeat 5 times.

Modified Pigeon Pose: This pose helps to lengthen hip flexors, stretches the thighs and opens hip joints. This pose you want your legs to look almost like a Z, if your are less flexible,

  • In a seated position, bring one leg in front of your body.
  • Try and either straighten out your back leg or bend it if necessary.
  • Place your hands on the floor at your sides.
  • Lean forward as best as you can. Hold for 30 seconds.
  • Repeat by switching legs.

 

Spinal Stretch: This pose reduces back pain caused by sitting or driving long periods of time. It also strengthens back muscles.

  • Lie on your back with both knees bent.
  • Bring both knees into your chest and squeeze for 5-10 seconds.
  • Release left leg all the way down, toes engaged and pointing towards the sky.
  • With the left hand gentle pull down your right knee towards the floor on the left side.
  • Straighten out your right arm and turn your gaze towards your right.
  • Hold for 10 seconds.
  • Repeat opposite side.

 

Lower Trunk Rotation: This pose can help relieve tension in the lower back, as well as, strengthening your core.

  • Lie on your back with knees bent.
  • Stretch your arms straight out.
  • Slowly move your knees, together, to one side and hold for 10 seconds.
  • Now move them to the other side and hold for 10 seconds.
  • Repeat 5 times for each side.

Single Knee to Chest: This pose can help elongate the lower back, which can relieve tension.

  • Start by laying on your back with knees bent.
  • Use both hands to pull in one knee to your chest. Hold for 10 seconds.
  • Keep your core (abdominal muscles) engaged and press your entire back to the floor.
  • Repeat with opposite leg.

Double Knee to Chest: This is the same concept as the pose we just did, however you are going to pull both knees in at the same time and hold for 10 seconds.

Quadriceps Stretch: Standing and holding one leg behind you.

 

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Isometric Hip adduction: Laying flat on the ground putting a pillow between the knees and squeezing. Next, tie a belt around your legs allowing hips to stay hip-width apart and slowly try to open your legs.

Bridges: This pose works out your gluteus maximus, a fancy word for your butt. This muscle is one of the most important muscles that supports your lower back. So keeping it strong is extremely important.

  • Lie on your back with your knees bent, feet flat on the floor, hip-width apart.
  • Place your hands on the floor at your sides.
  • Pressing your hands and feet firmly against the floor, lift your butt in the air. You want your body to form a straight line from shoulder to knee.
  • Squeeze your butt while it is in the air. Don’t forget to keep your shoulders flat on the floor.
  • Lower your butt to the floor. Then lift again and squeeze your butt. Repeat 10 times.

Pelvic Tilt: This pose helps release tension in the lower back and help keeps muscles flexible.

  • Lie on your back with knees bent and feet firmly on the floor and arms by your side.
  • Slowly start to flatten your back by pulling your belly button in towards your spine. Use your abdominal muscles, don’t just suck in your stomach. Hold for 5 seconds.
  • Repeat 10 times.

 

Gluteal Stretch: This pose helps maintain flexibility in legs and lower back.

  • Lie on your back with knees bent, feet firmly on the floor.
  • Cross the left leg over the right. Bring both knees towards the chest.
  • Slowly pull in the left leg towards your chest until you feel a nice stretch in your gluten. Hold for 30 seconds.
  • Repeat other side.

Hip Flexer Stretch: This pose help strengthen both knee and hip. It is best to do this stretch close to a couch or chair.

  • Start by placing a pillow or towel on the floor next to couch.
  • Place one knee on pillow and allow couch to keep leg lifted.
  • Keep other knee at a 90 degree angle.
  • Hold for 1 minute.
  • Repeat other side.

Along with these stretches there is also tissue work that can be super beneficial.

Using a foot rubz ball.

  • While laying down on your back, put ball just below the hip bone and just beside the spine and lay on that pressure point until you feel the soreness release.
  • Move the ball over about an inch, away from your spine, until the pain reduces significantly.
  • Then move away from the spine again about in inch and do the same.
  • Repeat until you feel soreness release.

Place ball on gluteal muscle and lay on ball until the muscle releases. Move ball all around buttox until you do not feel any more sore spots.

Find tender spots on back on one side. To get into the tissue deeper, raise one leg off the floor. Once you finish one side, move on to the next side of your back.

Use two lacrosse balls, either taped together or put two into a sock so that they are together.

  • Line that up along your mid back so that spine sits in between the two balls.
  • Then roll up to shoulders. When you find a tender spot, be sure to stop and allow the balls to release tension. Do not use on lower back.

Supplements: These two supplements are fantastic additions to this back routine.

Devils claw: Powerful anti-inflammatory and natural pain reliever. You can buy supplements in pill form or you can use it in tincture form.

Powdered magnesium: We use the brand Natural Calm, it helps with calming stiffness in the back, back pain and it helps release muscle cramping.

Both supplements have so many more benefits. For the sake of this post I just named how they can support your back.

Phew! I told you it was gonna be a long post but hey, if you stuck around till the end that means you are searching for some answers. I hope we helped you find some. Please feel free to comment below with any other questions or hey, feel free to email me.

Happy back repairing!

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2 thoughts on “For the Love of Your Back: 15 Stretches to Help Support Your Back.

  1. I’m starting these tonight for sure! I’ve been living off my Deep Blue rub but think I may add these supplements as well!!! Thank you!

    1. Deep Blue is obviously fantastic but adding these supplements is going to be super beneficial internally.

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