Today, we’re going to go over two things you can do at home if your low back is bothering you.
Standing Hamstring Stretches
The first thing is hamstring stretches. Most everybody’s low back pain is caused by tight hamstrings or glutes being too tight from too much sitting and getting up and down. Maybe it’s an injury from athletics. Who knows? But the hamstrings are always a problem for—well, for most people.
Rather than getting on the ground and having you use a towel, I like to do this standing up. It’s much easier. Willow’s supervising, clearly.
You’re going to put one foot straight up in front of you. Stand up nice and tall. I say, “Stand up like a rooster.” Your chest goes out, your glutes go out, and you’re going to stand nice and tall.
What you want to do is press your butt cheeks toward the wall. I say, “Try and find the barstool behind you.” Are you feeling that stretch back there?
As soon as you engage the glutes and pull back, the hamstring stretches. You’re going to feel it tighten up like a band, and that’s what you want.
There’s no more ballerina stretching. You don’t have to bend over. You don’t have to move from up top. You want your shoulders staying nice and put, okay?
Go ahead and do the other side the same way. You want to make sure you get both sides. The biggest thing, like I said, is that both feet are straight and pointing in the same direction. You can open up your legs, but you’re going to get an inner-thigh stretch, which is okay. We always want to make sure both feet are straight so you’re getting that hamstring stretch, okay?
You want to hold that for about 15 to 20 seconds on each side. If you have a Sonicare toothbrush, you can do it while you’re brushing. I tell people to use the side of the tub or the toilet. It’s always convenient, right? A chair works really well too.
Stretches While Lying on Your Back
For the other stretches, go ahead and lie flat on your back. I’m going to give her a pillow because I’m nice.
I tell everybody that this is a great thing to do before you get out of bed. Right as you get up is when a lot of people feel their aches and pains, especially if you’re older. Brianne has no aches and pains because she’s not.
One Leg at a Time
You’re going to take it one leg at a time. Take one leg and give it a little bit of a tug, holding it in. Take a couple of breaths and get some stretch.
You’re going to feel it in your glute. You’re going to feel it a little bit in your hamstring. If your low back is bothering you, you might feel it in your low back.
If someone is around to help you, you can have them press your knee toward your chest as well. You have some tight hip flexors, girl.
Go ahead and drop that one, and we’re going to do the other leg. Bring that one in and give it a little bit of a pull. Take some breaths. Breathe, girl.
Feel that breathing. You just want to feel everything open up. Settle in, relax, and get a good stretch through that leg.
Both Knees to Your Chest
For the last one, bring that leg down. Then bring both legs up together and give them a pull.
Grab right below the knees. That’s a good spot. If you have bad knees, you can grab behind the legs and give them a pull. Either way, grabbing below the knees is the most convenient.
If someone is around, again, they can give your knees a push. If not, just hold them in tight. Don’t pulse. You just want to pull them in, take a couple of breaths, and let everything stretch.
But that’s it—a great way to start your day and end your day.
