3 Best Stretches For Lower Back Pain | Exercises That You Can Do From Home

3 Best Stretches For Lower Back Pain | Exercises That You Can Do From Home


– Hey, I’m Dr. Gregg Gerstin with Align Wellness Center,
here in Northbrook, Illinois. Today, I wanna go over my
three favorite stretches for lower back pain. So if you’ve ever had lower back pain or if you’re currently experiencing it, these are a great way to get started, to start to relieve it, whether it’s an ache that’s
gone on for a long time or something new that’s showing up. I’ve got Annie, here with me. And she’s gonna help me
on demonstrating them. So Annie, the best way I like to do these is laying down on your back. And for the first one,
what I want you to do is to bend one of your knees and grab underneath your
knees, on your thigh. What I want you to do is pull that as close as you can to your chest. And you’ll hold that
there, for a count to 10. Once you’ve done that for 10 seconds, the next step is to keep
this at the same position, your hands holding in the same position. But I want you to straighten out your lower leg as much as you can. You may notice that Annie
doesn’t get straight. Now, I don’t want for you to, either. I want you to go as far as you can. You’re gonna feel a tremendous stretch in the back of your legs. Annie, what do you feel it?
– In the back of my leg. – Awesome, so you’ll
hold that for 10 seconds. Once you’ve done it for 10 seconds, let’s just relax your leg, and we’ll go back to the initial portion of pulling it up, nice and and tight, 10 more seconds. Once you’ve done that,
I’m gonna have you relax. And you’ll do the same
thing on the other leg. For this video, I’m gonna trust that you can do it on your own. And Annie, I’m gonna have us move on to the second stretch, just on the opposite leg,
so we balance you out. So for this one, I want for you to grab on top of your knee and pull it all the way up to your chest and then, slightly across. How does that feel?
– Feels good. – Great, and where do
you feel the stretch? – Right over here.
– Beautiful. Right, for some people,
you may wind up feeling it in the crease of your hip. If you do, we wanna modify it slightly, by grabbing underneath your thigh and allowing your leg to go straight and shifting it over, more. If you don’t, we’re
gonna stay where we were. You’ll hold that for 10 seconds. And then, you’ll do it on the other side. All right, the last one of
the three that I really love, is you’ll bend. We’re gonna keep you. Let’s bend the opposite knee. And then, you’re gonna
cross your legs over. So you’ll bring that ankle onto this knee, sort of sitting like you would if you were reading a
paper, in the olden days. Then, you can wind up, starting by pushing down on your knee as far as you can, holding it for typically
about 10 seconds, if you can. Then, the next step is
to reach with one hand between your leg and the
other hand on the outside. And we’re gonna grab the other leg. Now, you can grab just under that thigh, or you can grab on top of the shin. I find that that gives
me a better stretch. You wanna bring it back as far as you can. Hold it for 10 seconds, letting your head go back to the table. All these, you wanna do on both sides. If either of these cause you pain, stop. We don’t need to go any further, and you don’t wanna do
anything that causes pain. If any of these wind up
causing you tenderness or pain, we stop it. Otherwise, as well, I
always look for folks and suggest that they ice this. The lower back can cause a
lot of different difficulties with pain and symptoms,
going down your legs. It can come from a variety
of different problems, whether it’s sciatica, a
disc injury, facet syndrome, or other problems within the lower back and further up the spine. With any of them, this
is a great place to start on loosening up your
hips and your lower back to get more mobility. Once again, I’m Dr. Gregg Gerstin. I’m a chiropractor, here
in Northbrook, Illinois, lookin’ to just give back
and give you some resources to help ya feel better and work better. If ya like this or you know someone who’s havin’ some lower back pain, would you mind sharing
this and liking this? This content and stuff,
we like to put it together for people, to help them with a life of optimal health and well-being. Once again, I’m Dr. Gregg Gerstin, and thank you for letting
me be a part of your health. (upbeat electronic music)

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