3 Easy Stretches For Lower Back Pain

Lower back pain? You're not alone. But that achy feeling doesn't have to rule your day! These 3 stretches target the tight muscles often behind back woes: the piriformis, hip flexors, and hamstrings. Get ready to say "bye-bye" to discomfort and "hello" to a happier, pain-free back!

1. Piriformis Stretch:

• Lie on your back with knees bent and feet flat. Cross one ankle over the opposite knee, resting it just above the thigh.
• Gently pull the bent knee towards your chest until you feel a stretch in your gluteus. Hold for 30 seconds, then switch sides and repeat.

2. Hip Flexor Stretch:

• Kneel on one knee with the other leg forward, foot flat on the floor. Keep your back straight and core engaged.
• Lean forward, pressing your hips towards the floor until you feel a stretch in the front of your hip. Hold for 30 seconds, then switch sides and repeat.

3. Hamstring Stretch:

• Sit on the floor with legs extended in front of you. Loop a yoga strap or towel around the arch of one foot. Lean forward, keeping your back straight, until you feel a stretch in the back of your leg. Hold for 30 seconds, then switch sides and repeat.

Remember: Breathe deeply and focus on relaxing your muscles during each stretch. Don't bounce! Aim for a gentle, sustained stretch, holding each for 30 seconds and repeating 2-3 times.

Bonus Tip: Incorporate these stretches into your daily routine, especially after sitting for long periods. Listen to your body and stop if you feel any pain.

By giving your hip flexors, piriformis, and hamstrings some TLC, you'll be on your way to a looser, pain-free lower back. Remember, consistency is key! Conquer those tight muscles and reclaim your happy back, one stretch at a time.