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2 Table of contents 1 Introduction 2 Exercise: Extensions 3 Exercise: Curl-Ups 4 Exercise: Reclining Pigeon Pose 5 Exercise: Child Pose 6 Exercise: Sitting Pigeon Pose 7 Exercise: Cat-Cow Pose 8 Exercise: Knee to opposite Shoulder 9 Exercise: Sitting Spinal Stretch 10.Exercise: Planking 11.Exercise: Standing Hamstring Stretch 12.Exercise: Lying Knee Twist 13.Exercise: Lower Back Twist 14.Exercise: Cobra Stretch 15.Exercise: Knee to Chest Stretch 16.Exercise: Bridging 17.Thank You! 18.Sources

3 Introduction The best kind of stretch is any that can relieve pressure on your discs and lower back muscles while improving alignment. You d be surprised how much your posture influences our pain every day. You ll notice that a lot of these stretches are yoga poses. That is because yoga focuses on natural stretches that relieve stress and pain in specific areas of our bodies. Some of these stretches can range from easy to difficult. This guide teaches you about lower back pain stretches for fast natural relief. These are some of the top stretches fitness instructors also use to help relieve lower back pain quickly. You won t need any equipment for these stretches and you can do these all in the comfort of your home. Doing these stretches daily and as part of a routine will help you overcome your pain quickly and get you back on your feet. However, it s important to stress that you should let pain be your guide when performing these stretches. You never want to over exert yourself as you can further damage your body. If a stretch is to much, move on to another one or stop and take a break. As with any stretches, you should always consult your medical physician. Also, don t get frustrated if your pain doesn t go away immediately. Please keep in mind that everyone has a different body and your results may vary from those that experience faster relief.

4 Extensions 1. Lie on your stomach, with your arms and legs stretched out. 2. Raise one arm and the opposite leg together, holding them in this position for a few seconds. 3. Lower them to the ground and repeat with the other side. A series of 10, twice a day is sufficient to promote the exchange of fluids in the spinal discs.

5 Curl-Ups 1. Lie on your back with the knees bent. 2. Arms can either be folded on the chest or held at the back of the head, providing support for the neck. 3. Curl up, lifting the head and shoulders from the ground and hold for 3 seconds. Start with a total of 10, and gradually work towards performing 20 or 30.

6 Reclining Pigeon Pose 1. While on your back, bring your right leg up to a right angle. Clasp both hands b0ehind the thigh, locking your fingers. 2. Lift your left leg and place your right ankle on top of the left knee. 3. Hold the position for a moment. This helps stretch the tiny Piriformis muscle, which sometimes becomes inflamed and presses against the sciatic nerve, causing pain. 4. Do the same exercise with the other leg. Do this stretch two or more times a day and hold for about 30 seconds each leg.

7 Child Pose 1. Place your legs under your body and assume a sitting position. 2. Place your hands out stretched in front of you and lower your body flat with the floor. 3. Hold this position for seconds. This is an additional great stretch for the series and it is simple and stretches the spine.

8 Sitting Pigeon Pose 1. Sit on the floor with your legs stretched out straight in front of you. 2. Bend your right leg, putting your right ankle on top of the left knee. 3. Lean forward and allow your upper body to reach toward your thigh. 4. Hold for 15 to 30 seconds. This stretches the glutes and lower back. 5. Repeat for the other side. Do this stretch as a set with the rest of the stretches so far in this guide.

9 Cat-Cow Pose 1. Get down on all fours with your knees together and align with your hips. Make sure your arms are shoulder width apart. 2. Then alternate from arching your back to straightening it out. 3. Hold each of these poses for 15 seconds. Do these as a series for a few cycles until you feel relaxed or are ready to move onto the next stretch.

10 Knee to opposite shoulder 1. Lie on your back with your legs extended and your feet flexed upward. 2. Bend your right leg and clasp your hands around the knee. 3. Gently pull your right leg across your body toward your left shoulder. Hold it there for 30 seconds. Remember to pull your knee only as far as it will comfortably go. You should feel a relieving stretch in your muscle, not pain. 4. Push your knee so your leg returns to its starting position. 5. Repeat for a total of 3 reps, and then switch legs. This stretch really helps by pulling your muscles up and in while tightening them at the same time.

11 Sitting Spinal Stretch 1. Sit on the ground with your legs extended straight out with your feet flexed upward. 2. Bend your right knee and place your foot flat on the floor on the outside of your opposite knee. 3. Place your left elbow on the outside of your right knee to help you gently turn your body toward the right. 4. Hold for 30 seconds and repeat three times, then switch sides. This is a great hip flexor and helps re-stabilize your core muscles.

12 Planking 1. Facing the ground, clasp your hands in front of your face, placing your forearms on the ground in the form of a V. 2. Walk your feet back into a plank position, keeping your shoulders directly over your hands, with your pelvis tucked, core engaged, and body aligned. 3. Hold and breathe for at least 10 long breaths, pulling in your stomach and tucking your pelvis more with every exhale. It is very important to keep your spine straight and aligned for pose as it s similar to a pushup position. Focus on your breathing and keep your stomach tight.

13 Standing hamstring stretch 1. Place your right foot on an elevated surface at or below your hip level. This could be a chair, ottoman, or step on a staircase. Flex your foot so your toes and leg are straight. If your knee tends to hyperextend, keep a slight bend in it. 2. Bend your body forward slightly toward your foot. The further you go, the deeper the stretch. Do not push so far that you feel pain. 3. Release the hip of your raised leg downward as opposed to lifting it up. If you need help easing your hip down, loop a yoga strap or long exercise band over your right thigh and under your left foot. 4. Hold for at least 30 seconds, and then repeat on the other side. It s important to note that it can be easy to over stretch yourself on this one. You can always use an object that is lower than your waist to start with.

14 Lying Knee Twist 1. Lie on your back with your legs extended straight out. 2. Bend the right knee up and cross it over the left side of your body. 3. Hold in a position that allows you to feel a gentle stretch through the back and buttocks muscles for 20 seconds. 4. Tighten your core muscles and rotate back to center. 5. Repeat three times on each side. Use this movement to stretch the paraspinal muscles and strengthen the abdominal muscles.

15 Lower Back Twist 1. Begin by lying on your back with your knees bent and feet flat on the floor. 2. Extend your arms out to the side in a "T" position. 3. Keep your shoulders on the ground as you gently roll both knees to one side. 4. Stay here 20 to 30 seconds, then return to the starting position and repeat on the other side. 5. If the stretch is too much for you, place a pillow or stack of blankets under your knees when you twist to each side. This movement not only helps to stretch your lower back but also your glutes, which can tighten when you're experiencing low back pain, ultimately causing more pain.

16 Cobra Stretch 1. Start by lying on your stomach with your legs extended and with palms planted on either side of your head with your forearms and elbows flat on the ground. 2. Slowly, push your body upwards, so your weight is resting on your forearms. 3. Be sure to keep your hips on the ground. Once you reach a comfortable position that gently stretches your abdominal muscles and lower back, hold for 10 seconds. 4. Slowly return to starting position and repeat five times. 5. If you have more flexibility in your lower back, try straightening your arms. This movement is helpful to stretch tight abdominal muscles and the lower back.

17 Knee to Chest Stretch 1. Begin by lying on your back with your knees bent and feet flat on the floor. 2. Bring your hands to rest either behind your knees or right below your kneecaps. 3. Slowly bring both knees toward your chest, using your hands to gently pull your knees. 4. Hold here 20 to 30 seconds, then return to starting position. Similar to the other stretches here, this move lengthens contracted low back muscles.

18 Bridging 1. Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Slide the arms alongside the body with the palms facing down. The fingertips should be lightly touching the heels. 2. Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip width apart. 3. Press down into the arms and shoulders to lift the chest up. Engage the legs and buttocks to lift the hips higher. 4. Breathe and hold for seconds. 5. To release: exhale and slowly roll the spine back to the floor. This stretch can be difficult as it can put strain on your knees and arms. It can be easier if your place something under you for support or interlace your hands together behind your back, walk the shoulders in, and press down with your arms and shoulders.

19 Thank You! We know what it s like to have lower back pain and would want everyone to know more about it and how they can get help. We hope you found this guide very helpful and informational and that these stretches help relieve your lower back pain. Just so you are aware, we also offer a special exercise program designed by fitness instructor Emily Lark. You can learn more about a special limited time offer on our website at We can only offer this discount for a limited time. Back to Life is the only system available to provide a complete and balanced mind/body approach to ending back pain naturally. It features healing stretches and stabilizing core-strengthening moves to create a balanced body and a healthy spine. It has proven techniques to relieve chronic stress and support the body's natural healing mechanism. You'll also lose weight while building up your core muscles and feel younger again. Feel free to check it out at your leisure. You can also see our review of the program here

20 Sources Not sure if our information is accurate or not? Feel free to check out some of the sources we used in order to put this guide together for you! uncategorised/185-6-stretches-to-help-back-pain-ebook uncategorised/185-6-stretches-to-help-back-pain-ebook