When your low back is feeling cranky, tender, and tight, you might think it best to just sit there and do nothing. I can tell you from experience that sitting is one of the worst things you can do for a sore back. You need to get your spine mobile and then stretch — and I am not talking about anything dramatic like touching your toes with a deep forward bend. Here are some simple exercises and stretches that, when done in this prescribed order, will help relieve low back pain.
This is a classic active back stretch and is a great place to start. Rounding and arching the back warms up the spine and primes the back muscles for stretching.
The spine moves in multiple directions, and it's important to warm up the spine in the lateral direction too. This variation on the Cat primes the spine to move side to side while stretching the muscles on either side of the spine.
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Twisting the spine is a great way to relieve low back pain and stretch the entire back. Doing this movement on your hands and knees is incredibly safe, so start twisting in the position before twisting on your back or seated.