12 Min Lower Back Pain Stretches

hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a lower back stretch routine this is a great routine to improve flexibility and mobility in your lower back as well as reducing tension and pain that’s right and there is no equipment that’s required for this routine but depending on what service you’re using you may want to use a mat follow along with me for the traditional movements and I will be doing the modifications now let’s go ahead and get right into this thing so we’re going to the ground for the first one we’re both going to be on all fours we’re actually going to do both of us we’re going to do the same move for this one we’re going to do a cat cow so we’re going to first we’re going to bring your stomach and belly button to the floor as you curl your chin up bring your chin raise your chin up to the ceiling that belly button goes to the floor and your glutes come up and you’re just going to hold this position for 15 seconds making sure to breathe control your breathing good now in all these movements that we’re doing and stretching today we really want you to take it to the point where you’re feeling a stretch but you still feel comfortable all right now we’re going to reverse it bring your back up like somebody’s pulling the MIL your back from a string and curl your chin into your chest at the same time now we’re going to hold here pull it up on the middle of your back again likes me as a string and just pulling you up and hold in here for 15 seconds again on all of these I want you to make this routine your own if you don’t have quite the flexibility of the Claudia I do today that’s okay make it your own breathe okay let’s reverse directions opposite slow transition draw that belly button to the floor as you pull your chin up good breathe nice and relaxed excellent work hold good good good feel that spine stretching okay reverse one more time again pulling up from the Sen your back somebody’s pulling you up with the string as you curl that chin into your chest excellent hold and stretch stretch good very good let’s go 5 4 3 2 1 0 ok nice ok we’re going to transition into a Cobra so we’re coming down into a prone position now Claudia is going to come on their forearms where I’m going to come all the way up onto my hand bodies is the easier version but curl up with my back flexion bring that chin to the ceiling and breathe again you decide which one of these versions is right for you and where you’re at today 3 15 seconds and hold good do big deep breaths you got it let’s go 5 4 3 2 1 and breathe exhale we’re going to come back down to a prone position now place your arms out in front of you now I’m going to do both legs and Claudia’s going to do one I’m going to do a prone leg ray so I’m bringing both legs off the ground I’m using my glutes on this one so squeeze your buttocks either and Claudia’s only going to bring one leg up at a time so you decide which one of these two is right for you keep your upper body on the ground just bring it up your legs on this one if you’re doing the one leg version switch legs good breathe squeeze those glutes you got it let’s go five four three two one and zero nice wrestles legs on the ground okay let’s turn over to our backs we’re going to lie flat on our backs with our feet up so this next one we’re going to push our pelvic bone through the floor now this one’s hard to pick up on camera because they really don’t get to see much we’re literally going to push our pelvic bone through the ground keep your lower blat back flat on the ground and we’re just pushing through the ground so you’re pushing straight down with your pelvic bone straight down push down good so this one is going to engage your core and don’t allow your lower back to to curve on this one or your lower back to come up off the ground keep your whole back on the ground while you do this one again just pressing through and breathing excellent good let’s hold this one for five more seconds keep pressing through straight down into the ground let’s go five four three two one zero okay excellent relax shake it out alright next we’re moving into is an ISO hip up again Claudia we’re going to do the same move on this one bring your feet nice and close to your gluts feet are flat on the ground now let’s press up drive up off your heels and ideally we want to make a straight line from your knees to your shoulders so get those glutes up don’t want to hyperextend but at the same time you don’t want your butt saggy knees on a nice straight line drive off those heels and really flex your glutes and actually your abs even though we are working your back I don’t want you to focus on squeezing your back but instead focus on hamstrings glutes and your abs good just hold excellent work again make this your own if you can’t quite get up as high as we can that’s okay today everybody has to start somewhere he can come back back repeat this routine you get a little bit better every single time not going to happen overnight but if you work at it I promise you you will get there excellent let’s go five four three two one and zero slowly back down nice okay I’m that other side for the next one let’s go and bring your knees up to a 90 degree angle we’re going to do a lying leg twist stretch I’m gonna twist my knees all the way down to a 90 where my little legs are on the ground we’ll stop at a 45 degree don’t go all the way down like coach close records I want you to keep your back flat on the ground while you do this one so if you don’t feel comfortable coming all the way to the 90 with your back flat then like Claudia is doing on the 45 is great you choose which one of these two is gonna be right for you today try to keep those shoulder blades on the ground good so that’s stretch and if you are doing this full 9 you don’t just let your body relax still keep some tension feel that stretch good and 5 4 3 2 1 other side of course we got to do both sides keep it nice and even nice good multiple applications for this routine whether you just want to do some pre ability ssin and strengthen your lower back or maybe you’re trying to fight back from an innate and injury either way this is a great routine for you feel that stretch good hold tight on this one again just take it to the point where you feel comfortable not to the point where you’re in pain good let’s go 5 4 3 2 1 0 and back nice ok straighten those legs out on this one little shake ok next we’re going to do a line knee to your chest organs lying position we’re going to bring both knees into your chest now you might just be right here or you might be able to get them all the way in again you decide what’s right for you today come acting every time you do this your flexibility and mobility will improve just a little bit draw those knees into your chest pull them in nice excellent work three again don’t feel pressured to match our mobility you make this workout your routine Fitness is anything but a one-size-fits-all solution make this workout your own good let’s go five four three two one and lower your legs back down take a second stretch it out okay next we’re going to do one leg at a time now so go ahead and bring one knee up doesn’t matter which one and I want you to keep try your best to keep that other leg on the ground so even if it wants to come up aren’t you try to force it stay on the ground excellent and that knee in again to the point where you feel comfortable getting your back from all angles today you have a sciatica or loosen it up whatever it may be that’s ailing you we’re going to try to hit it today good and three two one all right let’s switch it up opposite side now and pull it good hold and breathe so proud of you today for doing something about this you know so many people have an injury or you know something wrongs are back and I said they just get defeated no I have a lower back problem that’s the way it is but no not you taking the steps to make it better all right and leg goes back down excellent okay next one we’re doing a one leg raise so go ahead and raise one leg straight can raise our right leg straight try to keep that no bend in that knee legs out to the side and just pull back as far as you can on your own and that looks like this today or like this that’s okay no big deal depending on we’ll work out as we’ve done this week our flexibility is going to vary greatly on this one depends on how many squats we’ve done this week just keep it straight and just pull good every time you come back you a little bit better at this one again just make this routine your own all right and slowly return back to the ground all right opposite leg up try to keep that leg nice and straight I know it’s hard I know it hurts feel that stretch in your hamstrings glutes calves excellent loosening it up we’re going to feel so good when this routine is done all right almost there let’s go five four three two and one slowly back down alright next we’re going to do a knee to the side stretch to bring one knee up and we’re going to use your hand up gently pull it over to the side so for this one you’re going to decide what’s right for you this might be enough of a stretch or you might need to pull it all the way down but either way when I try to keep your shoulder blades flat on the ground so don’t curl and twist with it but instead keep those shoulder blades on the ground that’ll allow you get that stretch in your back you decide if you’re here all the way down take at this point where you feel comfortable today no reason to push it wanna this work house intended to make you feel better good alright and slowly return let’s go opposite side breathe and stretch good pull across so shoulder blades flat on the ground excellent work doing great guy keep it up and let’s go 5 4 3 2 1 and return nice work excellent excellent work good work thank you very much if you like this workout we’d ask that you please check out our patreon page where you can find out how you can support our mission of keeping these great workouts free and if you enjoy this routine with us today we ask that you also please give this video a big thumbs up and please subscribe to our YouTube channel so that you never miss a new workout method make sure to check out has become or we have hundreds of free workouts free meal plans and free complete fitness programs all there for you for free and find us on your favorite social media outlet whatever that is it’s Facebook Twitter Instagram snapchat we are there and we just want to connect with you thank you so much for working out with us today it’s been our pleasure I’m coach Kozak and I’m Claudia and we will see you at your next workout and support our mission of keeping these great workouts free if you enjoy this routine with us today we ask that you also please give this video a big thumbs up and please subscribe to our youtube channel so that you never miss a new workout method make sure to check out has viscom or we have hundreds of free workouts free meal plans and free complete fitness programs all there for you for free and find us on your favorite social media outlet whatever that is Facebook Twitter Instagram snapchat we are there and we just want to connect with you thank you so much for working out with us today it’s been our pleasure I’m coach Kozak and I’m Claudia and we will see you at your next workout