The Complete Guide To Stretching For Back Pain
If you wake up with back pain, you are not alone. So many of us have varying degrees of back pain, and this back tightness is caused by various reasons, including too much activity and too little activity.
When our backs feel compressed, we often think we need to not move at all. If you wake up in the morning with a super compressed lower back, this simple routine is a great one to get started with. Everyone is SO different, and stretching is not the ONLY thing to do if you have back pain, but a simple stretch routine is a great first step.
This is a simple follow-along stretch series to work with (feel free to bookmark this class) if you wake up feeling super tight or are looking for a simple stretch series to relieve back tightness.
But stretching to relieve back pain is only the first step. Stretching the back should help release some of the compression, but a more sustainable approach to reducing and managing back pain includes building core strength and hip mobility.
Stretching will relieve some of the pain, but it won’t prevent the back pain from coming back. When we have back pain, we need to build strength and mobility.
Our programs and classes give you the exercises and mindset to not only relieve the back tightness and stiffness, but to build up foundational strength and mobility so that the back pain does not return.
The trick is understanding why your lower back is tight and compressed. This is a complex and individual issue, but often, a BIG factor in lower back pain is lack of mobility in the hips.
My view is that our lower backs are meant to be strong and stable, and our hips are meant to be mobile.
Try these two hip mobility exercises to start building mobility in your hips.
Hip Mobility and Core Strength
The way we get started with taking care of our back is with gentle stretching. Our programs and classes go beyond just offering temporary relief. We focus on building core strength and hip mobility to address the root cause of your discomfort, so the pain doesn’t come back. Whether you're dealing with stiffness, tightness, or chronic back pain, the solution lies in strengthening the body’s foundation.
Why Does Your Lower Back Hurt?
Understanding why your lower back feels so tight and compressed is the first step to feeling better. Many people don’t realize that poor hip mobility is one of the main contributors to lower back pain. When your hips are tight, your lower back compensates for the lack of movement, putting unnecessary strain on the lumbar spine. The lumbar spine is built to be stable, while your hips are meant to be mobile. When this balance is disrupted, back pain often follows.
How Core Strength and Hip Mobility Help Manage Back Pain
Focusing on exercises that improve core strength and hip flexibility relieves pressure on the lower back. A strong core stabilizes the spine and supports your lower back needs. Meanwhile, increasing hip mobility allows for more efficient movement in daily activities, preventing the lower back from overworking.
Our programs guide you through targeted exercises that strengthen your core, improve hip flexibility, and ultimately help you manage back pain. You’ll not only feel better, but you’ll also build lasting strength and mobility, ensuring that back pain doesn’t return.
Exercises for Managing Back Pain
To get started, try incorporating these simple movements into your routine:
Hip Flexor Stretches: Loosen up tight hips and relieve pressure on the lower back.
Core Stabilization Work: Strengthen your deep abdominal muscles to support your spine.
Hip Mobility Drills: Increase the range of motion in your hips, reducing strain on your lower back.
You can find examples of these core stability exercises in this video.
Ready to Take Control of Your Back Pain?
Managing back pain starts with self-care and stretching. From there, we can work on stability, strength, and mobility.
Reach out to find out if our classes or specialized programs can help!
Further Reading
Best Exercises To Relieve Lower Back Pain
