At Home Stretches to Relieve Lower Back Pain

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Incorporating stretching into your daily routine is a great way to reduce pain and muscle tension, as well as improving flexibility, mobility, circulation, posture, and alignment. Doing these lower back stretches can help improve how your body moves and feels, both now and in the future. Here are a few stretches to try:

1. Child’s Pose

  • Kneel on the floor, sit back on your heels, and stretch your arms forward.
  • Hold for 20-30 seconds while breathing deeply.

2. Cat-Cow Stretch

  • Get on your hands and knees.
  • Inhale, arch your back, and lift your head (Cow).
  • Exhale, round your back, and tuck your chin (Cat).
  • Repeat 10 times.

3. Knee-to-Chest Stretch

  • Lie on your back and pull one knee toward your chest.
  • Hold for 20-30 seconds, then switch legs.

4. Seated Forward Bend

  • Sit with legs extended and reach for your toes.
  • Hold for 20-30 seconds.

5. Piriformis Stretch

  • Lie on your back, cross one ankle over the opposite knee, and pull your knee toward your chest.
  • Hold for 20-30 seconds.

6. Cobra Stretch

  • Lie face down, place hands under shoulders, and lift your upper body while keeping hips on the floor.
  • Hold for 15-20 seconds.

7. Supine Twist

  • Lie on your back, bend one knee, and twist it across your body while keeping shoulders on the floor.
  • Hold for 20-30 seconds, then switch sides.

8. Hamstring Stretch

  • Sit or lie down and extend one leg straight while reaching toward your toes.
  • Hold for 20-30 seconds per leg.

Here at Jupiter Massage and Pilates, we have a team of amazing of well-trained and experienced instructors ready to make you sweat! Book an appointment online on our website or give us a call to see our availability. We offer private pilates sessions as well as group fitness classes! 

Jupiter Massage and Pilates 

561-529-2093

www.jupitermassageandpilates.com

125 W. Indiantown Road Suite#102

Jupiter, FL 33458

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