Back stretches (lower body stretches)


Let's get back to back stretches.

Lower Back Stretch - Lie on your back and pull both knees to your chest. Hold for 30 seconds and breath. Straighten your left leg and place it on the floor. Pull the right knee further into your chest if you can. Hold for 30 seconds and then place the right leg on the floor. Pull the left knee into the chest. Hold for 30 seconds. 

Bicycle - A bicycle exercise/stretch should be started slowly. While lying on your back with your arms folded behind your head, bring one elbow to the opposite knee. Relax, and bring the opposite elbow to the other knee. As you become more comfortable, speed up the process to resemble a bicycle peddling motion. 

Bottom Stretch - Lie on your back and cross your right leg over your left knee. Allow your right hip to open like in the butterfly stretch or half lotus pose in yoga. Lift both legs and grab behind your left leg. Gently pull the legs toward you until you feel a stretch in your right glute. Hold and then switch legs. 

Hip Stretch - While standing with feet shoulder-width apart, take a half-strep back with the right foot, bend the left knee and shift weight back to the right hip. While keeping the right leg straight, bend forward more and reach down the right leg until a stretch in the outer hip is felt. 

Piriformis Muscle Stretch - The piriformis muscle runs through the buttock and can contribute to back pain or leg pain. To stretch this muscle, lie on the back and cross one leg over the other and gently pull the other knee toward the chest until a stretch is felt in the buttock area. 

Hamstring Stretch - Sit with one leg extended with the other folded inwards. Reach down to touch the toes of your extended leg. 

Man performing the piriformis stretchPiriformis Stretch

More lower body stretches from back stretches 


Standing Hamstring Stretch - This is the most common technique. While standing, simply bend forward at the waist with arms hanging down and with legs relatively straight. Try to touch the toes but do not strain to do so. Stop when a stretch is felt in the hamstring. 

Chair Hamstring Stretch - Less strain is applied to the back by sitting on a chair and placing the legs straight out in front on another chair. In this position, reach toward the toes. One leg at a time may be stretched. 

Towel Hamstring Stretch - One of the least stressful stretching techniques is to lie on the floor and pull the leg up and straighten by holding onto a towel that is wrapped behind the foot. One leg at a time may be stretched. 

Wall Hamstring Stretch - Another less stressful option is to lie on the floor, with the buttocks against a wall, and place the foot up against the wall and then try to push the knee straight. One leg at a time may be stretched. 

Some Back Saving Tips


Proper diet and exercise can aid in the relief of back pain. Maintaining a healthy weight will take stress off the back, speed healing and prevent injuries.

Use proper bending and lifting techniques to avoid unnecessary injury to the back and spine.

A regular routine of lower back exercises helps patients avoid stiffness and minimize the recurrences of lower back pain. 

Keep the body well hydrated by drinking at least 8 glasses of water daily. Drinking water allows nutrients to travel to the major organs in the body, helps remove waste and protects joints and organs. 

Avoid smoking because it damages the vascular structures of the discs and joints in the back which leads to lower back pain. 

Taking anti-inflammatory medications will aid in reducing swelling and relieving back pain. Many of these are purchased over the counter and are widely available Ibuprofen is available here

Ice therapy is very useful for certain types of muscular injuries. See how your body responds to ice. You will know if "ice is right".

Heat therapy works to increase circulation to the affected area. 

Hot tubs, spas and hot baths have been shown to reduce back pain, encourage blood flow and circulation, promote relaxation, relieve tension and remove stress. 

Low impact aerobic exercise combined with stretching can help prevent and relieve back pain. There are several types of aerobic exercise that are easy on the back and should be done on a regular basis. 

A step machine or elliptical provides a low impact workout and is less jarring than walking. 

Water aerobics is another alternative to a low impact workout to keep your back in good health. 

› Page 3 Of Back Stretches
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