• Jordyn Kirtley

8 great stretches for people with chronic back pain

Does your back begin to hurt doing simple, everyday activities? Think about the last time you had a flare up. What were you doing when this flare up occurred? Nothing could be more irritating and debilitating. The good news is there are ways to combat these chronic back pan flare ups with simple stitches you can do from the comfort of your home, gym, or office!

  1. Low Cobra - Lay on your stomach and lift up onto the elbows, pressing the shoulders back and lifting the chest. You should feel gentle pressure in the lower back. Relax your body from the hips down.

  2. High Cobra - This is more intense of course and may or may not be for you. Same idea as the last, but on the hands instead of the elbows.

  3. Childs Pose - Come up from Cobra onto hands and knees, knees apart, toes together. Sit back on your heels as far as is comfortable and put elbows on the ground and head down. This is going to be a stretch for the ankles, knees, hips and last but not least, lower back!

  4. Upside Down Childs Pose - Now flip over onto your back for Upside Down Child’s Pose. This might work better for you if your knees didn’t like that last one. Pull both knees toward the chest and hold them there with both hands. Rock the knees together in small circles. At some point reverse directions. This is a fairly easy lower back stretch and the pull feels really nice!

  5. Figure 4 Glutei Stretch - Figure 4 Glute stretch is another nice one from the spine. While on your back, bend your knees and put your feet on the floor. Put the right ankle on the left knee, grab hold of the left leg and pull toward your chest. Try to relax your head and shoulders down to the ground. This should be stretching in the right hip and leg.

  6. Seated Hamstring Stretch - Have a seat in a kitchen chair, with another one in front of you. Put your right foot on the chair in front of you with the knee almost straight. With the chest up, try to lean forward a little until you feel the stretch in the hamstring. (Down the back of the leg). Repeat on the other side. Maybe repeat this one twice, hamstrings need a lot of attention.

  7. Seated Forward Fold - While we’re sitting in the chair, put both feet on the floor, wide apart. Lean forward and reach your hands toward the ground. Breath and enjoy.

  8. Standing Cobra - Hands on the counter (or chair), step back one foot, push the hips forward and lift the chest toward the ceiling.

If you are having chronic back pain, or any back pain at all, try these simple stretches and enjoy the relief they can bring you!





#backpain #chronicbackpain #crossfit

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