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4 Gentle Stretches to Help Lower Back Pain

These 4 gentle stretches can ease and prevent lower back pain, as well as relieving your stress and increasing energy and flexibility.

Back pain is such a common complaint. Twisting, turning, or lifting in just the wrong way can bring weeks of discomfort, and if you do a lot of prolonged sitting on a regular basis, it just makes the problem even worse!

4 Gentle Stretches to Help Lower Back Pain : So Very Blessed - These 4 gentle stretches can ease and prevent lower back pain, as well as relieving your stress and increasing energy and flexibility.

These stretches should be gone gently and without pain, so avoid bouncing or forcing any movements.


I like to put on my “Relaxation” station on Pandora (all calming instrumental music) while I do these to help melt away stress and tension.

This is not medical advice and I am not a medical professional(check out my full disclaimer). Every body is different with different abilities, flexibility, and past experiences/injuries, so always check with your doctor if you are unsure if these are right for you. 

Back Extension

While lying on your stomach, use your arms to slow push the upper half of your body up until you feel a gentle stretch. If straightening your arms is uncomfortable, rest on your forearms instead. Hold briefly, then slowly lower yourself back down. Repeat 10 times.

4 Gentle Stretches to Help Lower Back Pain : So Very Blessed - These 4 gentle stretches can ease and prevent lower back pain, as well as relieving your stress and increasing energy and flexibility.

Child’s Pose

Kneel down, sit on your heels, and keep your knees about hip width apart. Reach your hands out in front of you on the floor. Take deep breaths allowing your back to relax and stay here for 1 minute.

4 Gentle Stretches to Help Lower Back Pain : So Very Blessed - These 4 gentle stretches can ease and prevent lower back pain, as well as relieving your stress and increasing energy and flexibility.

Knee-to-Chest

While you are laying on your back, gently pull your knee up toward your chest as you wrap your hands around your knee or your thigh. Hold for 20 seconds. Do the same movement with your left leg. Repeat 3 times on each side.

4 Gentle Stretches to Help Lower Back Pain : So Very Blessed - These 4 gentle stretches can ease and prevent lower back pain, as well as relieving your stress and increasing energy and flexibility.

Spinal Twist

Lie on your back with both legs extended. Bring your right knee up to a 90-degree angle. Gently cross it over the left side of your body until you feel a stretch.

4 Gentle Stretches to Help Lower Back Pain : So Very Blessed - These 4 gentle stretches can ease and prevent lower back pain, as well as relieving your stress and increasing energy and flexibility.

Hold for 20 seconds. Repeat 3 times with each leg.

4 Gentle Stretches to Help Lower Back Pain : So Very Blessed - These 4 gentle stretches can ease and prevent lower back pain, as well as relieving your stress and increasing energy and flexibility.

4 Gentle Stretches to Help Lower Back Pain : So Very Blessed - These 4 gentle stretches can ease and prevent lower back pain, as well as relieving your stress and increasing energy and flexibility.

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