Standing Stretches for Lower Back Pain
Gentle Beginner-Friendly Back Stretches
Lower back stiffness and discomfort can make everyday movement more difficult. Gentle movement and stretching may help you maintain mobility and keep your back moving comfortably, particularly if you spend a lot of time sitting or feel stiff after everyday activities.
What is important is how you manage your lower back pain once it has happened. Always seek professional advice first and get your back scans so you know exactly what the issue is, as you may need specialist treatment.
In this standing-only stretching video, Jodie demonstrates five gentle stretches to help improve mobility through the lower back, hips and surrounding muscles. There’s no floor work, making this a simple beginner-friendly routine you can follow at home.
If you have a diagnosed disc problem or an existing lower back condition, some movements may need to be modified for you. Follow the guidance of your health professional and avoid any stretch that causes or increases pain.
Jodie from Kevala Health focuses on gentle lower back extensions, lateral flexion, and a gentle twist which is perfect for the lower back and yoga beginners.
Always avoid full forward bending (spinal flexion) if you have had a lower back prolapse disc! Bend your knees if you need to pick up things from the floor to prevent anymore lower back issues.
Important Tips For Lower Back Pain
1. Aim to be in comfortable positions as much as possible.
2. Always bend your knees if you need to pick something up from the floor. Like a squat!
2. Avoid forward bend stretches (spinal flexion movements).
3. Never exercise or stretch if suffering from severe pain.
4. Always seek professional medical advice if in severe pain or pain continues.
5. Avoid prolonged sitting positions.
6. Modify your daily activities to keep moving.
Five Standing Stretches for Lower Back
Standing back extension: You can start with this stretch only in the beginning.
Standing side stretch (lateral flexion).
Modified lunge (warrior I leg): This stretches the front hip flexors, such as the Psoas muscles.
Wall Half dog (puppy) stretch with bent legs: To stretch the back and hamstring muscles.
Wall Half dog with a twist (optional).
This is the perfect stretch routine for anyone with knee issues, wrist or hand issues as there is no weight placed on these areas.
Practice these lower back pain relief stretches in the morning to release the spine and before you sleep.
Hold each stretch for a minimum of 20-30 seconds or longer. Aim to stretch at least twice a day. Focus on slow even breaths when holding these gentle stretches to help you relax the mind and muscles.
Press the pause button on this yoga for lower back video after Jodie demonstrates each stretch, so you can hold longer and go at your own pace. Practice these lower back stretches at least two or three times a day.
Join Jodie's live online yoga and Pilates classes for more education and motivation in her 7-day free trial with Pilates and Yoga online classes.
Thank you for Watching.
Looking for more simple ways to stay mobile and active? Explore Move Better Every Day for practical movement and mobility tips designed to support healthy ageing.
Discover more gentle exercise, wellbeing and healthy ageing advice in my Healthy Ageing Hub.
Disclaimer
Kevala Health, recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program and watching Kevala Health videos. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk. Thank you, Jodie.
