Lower back pain stems from a variety of different factors, but regardless of its cause, it is uncomfortable and can be debilitating. If you are on a roll with your workouts, the last thing you need is an injury to set you back. Take care of any existing spine pain and prevent future injuries with these stretches.
Stretch #1: Supine Single Knee to Chest
Lie on your back and bring one knee to your chest with the opposite leg extended. Hug just below your knee with both hands and hold for thirty seconds. Repeat twice on each side, alternating legs.
Stretch #2: Thoracic Spine Rotation
Lie on your back and bring your right knee up to your chest with your arms extended straight out creating a T- position with your body. Keeping both shoulders down on the mat or floor, lower your right knee across your body to the left side of the room until a stretch is felt across the mid back. Hold for thirty seconds and then repeat with the left leg. Perform twice on each side.
Stretch #3: Single Leg Hamstring Stretch
Lie on your back and raise your right leg up toward the ceiling with your left leg extended out in front of you. Hold onto the back of your right leg and with that foot flexed and the leg straight, pull it gently toward you until a stretch is felt. Hold for thirty seconds, alternating twice on each leg.
Start on all fours with your knees slightly wider than hip width apart and your big toes touching. Sit back on your heels and extend your arms out in front of you. Hold for thirty seconds then go back up to all fours. Repeat a total of three times.