7-Minute follow-along stretching routine to alleviate tightness and pain in your lower back! Physical therapy stretching routine for lower back pain and tight hips that you can do right at home with no equipment required.

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If your lower back is tight, achy, or painful, one of the best things you can do for it is to stretch it out with the right exercises.

In fact, this is often the first place that I start with patients who come in to my physical therapy clinic.

The right stretches can help reduce pain, eliminate tension, and help your back and hips to move normally again.

And that’s exactly what I wanted to share with you today in this video!

HOW TO STRETCH YOUR LOWER BACK

Remember that your spine is a 3D structure - meaning it can move in all three movement planes (it can bend forward/backward, side-to-side, and rotate). It’s crucial that we spend some time stretching in all three motions in order to maximize outcomes and get the most benefit.

The stretches presented in this video are designed to help you do just that!

THE IMPORTANCE OF HIP MOBILITY

Your lower back is actually designed to be a very stable structure. The majority of MOTION that occurs in your trunk should be in your hips and your thoracic spine (the area of your spine between your shoulder blades).

That being said, in order to maximally alleviate tension in your lower back it’s vital that your hips are nice and mobile as well.

The stretches in this video will also address hip mobility to further alleviate the strain that is placed on your lower back.

LOWER BACK PAIN STRETCHING ROUTINE AT HOME

0:00 INTRODUCTION
0:37 LUMBAR ROTATION STRETCH
1:43 SINGLE KNEE TO CHEST STRETCH
2:43 PIRIFORMIS STRETCH
3:43 HAMSTRING STRETCH
4:43 HIP FLEXOR STRETCH
5:43 CHILD’S POSE
6:43 CAT/COW
7:43 DON'T MISS THIS!

Did you follow along with the stretches in this video? What did you think of the routine? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!

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