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One question that I am often asked during a massage is “What are some lower back stretches that I can do between now and my next massage?”
I have complied a list of 4 massages that you can do between your sessions to help relieve lower back pain.
Stretches for your lower back should be done carefully to avoid injury.
The Cat Stretch
This stretch is performed on the floor, on your hands and knees. Position your hands immediately below your shoulders; knees positioned immediately below your hips.
- Start by arching your back toward the ceiling. Drop your head and your pelvis. Keep your legs and arms straight.
- Return to your original position.
- Drop your belly toward the floor. Lift your head and hips toward the ceiling. Keep your legs and arms firm.
- Repeat this sequence 5 to 10 times, breathing slowly and deeply throughout. Inhale as you lift your head; exhale as you drop your head and arch your back.
Seated Torso Twist
This stretch is performed on the floor. Keep your spine straight and don’t force your body into the twist. Allow your spine to move into the twist on its own.
Be Careful! If you don’t do torso twists properly, you can injure your spine!
- Sit upright with your abs tight and your knees together in front of you. Your head should be directly above your shoulders and you should be balanced firmly on your pelvis.
- Lean back slightly and rotate at the torso from side to side and repeat going in opposite directions.
- Sit on the floor, bend both knees, and bring your feet together. Using your hands, open your feet up like a book, pressing your knees toward the floor with your elbows. If you want more of a stretch, extend your arms out in front of you.
- Stay in that position for 5 breaths
- Begin laying flat on your back. Bend both knees back and hold onto the outside edges of your flexed feet with your hands, keeping your arms on the outsides of your legs.
- Gently use your upper body strength to equally press both knees to the floor below your armpits. Try not to tense your shoulders or chest, but keep everything relaxed.
- Keep this position for 5 breaths