Low Back Care

"Ugh... I shouldn't have done that" you say as you try to stand up straight. It's the end of the work day. Your body was already feeling fatigued before lunchtime. And you have a to-do list to accomplish after work for the day. 

Does this sound familiar?

Straining the lower back is a very common injury. In fact, it's estimated that 84% of people will experience low back pain at some point in their lives. While straining your back isn't uncommon, it's best to add simple stretches to our lives to prevent a small strain from turning into a bigger issue. 

If your low back is already hurting, please try these stretches slowly and gently. These stretches should feel good. Stop or back off if it hurts.

Self-Care Tool needed: None! Just your beautiful body. 

Location: the ground, yoga mat, or bed. Basically a flat surface that can support you. The first stretch does use a wall as a prop. The last two are performed in a standing position. 

6 Back Stretches

1) Legs up the wall.

If your back feels a bit more than strained, this is a great place to start. 

Laying on your back, get as close as possible to the wall and extend your feet toward the ceiling. Aim to have your sit bones (ischial tuberosity) touching the wall and your hips/sacrum on the ground. If you feel tightness in your hamstrings, or you cannot lengthen your legs fully, no worries! Bend your knees slightly and find your comfortable resting position for this stretch.

Level up the stretch by putting your arms out into a “T.” This is a much-needed area to stretch for the mid-back and chest muscles. Breathe and rest in this passive stretch.

This stationary back stretch does more than you may realize. One reason I like it is because the back is fully supported. The spine is lengthened while supported by the floor. The feet up the wall also give the added benefit of encouraging fluid flow back to your heart and can be a natural pick-me-up. 

2) Knees to chest

Start by lying on your back and hugging both knees to your chest. If you cannot reach your hands/arms around your legs, use a strap or a belt to help. As you settle into this position, allow your knees to fall wide as you support them. Breathe and hold this position, allowing your low back to slowly release and decompress. 

Level up this stretch by adding circles. Draw circles in the air with your knees to the left several times, reversing the direction by circling to the right several times. Keep the circles small. If you feel your abdominals contracting or you feel unstable, you are over-achieiving ;) Try to make smaller circles. 

3) Egg Rocking

This one is great to do after the knees-to-chest stretch since you're already in that position. This one also uses movement and the floor to massage your low back at home.  

Lay on your back, hugging both your knees toward your chest and hold them there. Imagine you are pulling your body into the shape of an egg. Slowly start to rock to the left and right. Then change direction to up and down. Go as slow or fast as you need to massage the area of your back that needs it. Keeping in mind that the slower you go, the more intentional the massage is. 

If you've done Pilates, this is similar to rolling like a ball. But for the purposes of stretch rather than strength try to keep the motions small and controlled. Do not try to rock up onto your sits bones. 

4) Spinal Twist

If you have bulging or herniated discs, use extreme caution when trying this stretch. Sudden movements can create a spasm response and potentially cause damage. 

Lying on your back, take one knee toward your chest, to 90 degrees. Then, using the opposite hand as a guide, allow your knee to cross your midline so that your spine twists. If you have the mobility, rest your leg on the floor on the opposite side of your body. If you don't have the mobility, use a strap or a belt to assist in this stretch. 

Extend your free arm away from your body. This twist starts in your hips and can work up your entire spine. If your back is tight, your shoulder may want to come off the floor. That's ok! With regular practice, you'll be able to twist deeper. Find a position that is comfortable to maintain and breathe deeply. 

Repeat on the other side. 

Intentionally twisting the spine is a movement we don't do in everyday activities. Moving and stretching the spine and back in all directions is important for maintaining spinal health. This stretch is good for the entire back. The twist of the spine stretches the lower and mid-back, while keeping your shoulder on the ground allows the pectoralis muscles to lengthen and relax. It's recommended that you add a stretch like this to your regular self-care routine. 

5) Forward Fold

If you can't lie on the ground but your back needs some TLC, try this. Plus, this standing stretch is easy to do anywhere, anytime. If you're bold you could even do it while standing in line at the grocery store. 

Stand with your feet about hip width apart. Slightly bend your knees to avoid locking your knees. Clasp your hands behind your back. Slowly start bending forward at the waist, while raising your hands behind you toward the ceiling. When you reach your fullest stretch forward, tuck your chin towards your chest. This should create an entire spine stretch. Breathe and hold in this position. Slowly come out, unclasping your hands and using them to support you if needed. 

If you want this stretch to be in your hamstrings instead of your low back, keep your legs straight. 

If the arms clasped behind your back makes you feel unstable, simply allow your hands/arms to follow your forward fold. Or you could clasp your elbows to stretch between your shoulder blades. 

6) Squat Stretch

This is a natural position for our body, though you wouldn't know if the first few times that you do it.

The knees, ankles, and hips may not have enough flexibility to allow the full squat position when you first start. That's ok! Go as far as you can comfortably go and do this regularly to build flexibility.

Stand with your feet more than hip-width apart. Toes forward, or pointing 45 degrees outward, whichever feels best for your hips today. Slowly sink into a squat position. Let the knees fall wide as you bring your elbows to the inside of your knees. 

Level up this stretch by bringing your palms to prayer position, pressing your elbows against the inside of your knees and exaggerating the stretch. 

Pro tip: Hold onto a sturdy surface as you go into the squat position. This will provide extra support until you can comfortably come in and out of this position. 

For beginners and limited mobility: Place a small stool or stack of yoga blocks (or books) under your hips to sit on. As flexibility increases, the assistance tool can be removed. 

Keep your back working!

These back stretches can help increase mobility and decrease the risk of potential problems down the road. And if you're already hurting, they can help restore a healthy back with gentle, regular practice. 

Find your favorites and repeat them often. 

If you need any help with these stretches, just ask your massage therapist at your next appointment. 

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