Best stretch for lower back pain

The best stretch for lower back pain is a hamstring stretch. Yoga is one of the best ways to help the back, but not every pose. Begin with gentle poses, and work your way into the deeper ones.

I come from a long line of lower back sufferers. God forbid anyone in our family needs help moving or lifting anything ….”ahh can’t my lower back is kaaa...illlin me!”

In the last few years it got progressively worse beginning with an intensive yoga teacher training and ending with an almost 42 week pregnancy.  And though I’ve learned all the “do’s” and “don’ts” and written articles myself on the topic, It can still be overwhelming with all the different exercises and stretches that are out there.

Choosing the quickest path was my mission because I honestly didn’t want to spend time thinking about it. Afterall, I had a baby to chase around and scoop up from the ground about 25 times a day. A joy, but still no fun for the back. ;(

Alas, I have found that by doing one stretch every single day (sometimes 2-3 times) has made a huge difference in how my lower back feels.

And here it is folks.

the beloved hamstring stretch

the beloved hamstring stretch

We know from yoga that when the hamstrings are tight, they pull on the lower back causing it to strain and then well….ouch. To really get the full effect of the stretch, use a yoga strap (or anything to pull on while lying comfortably on your back). Hold it there for 1-2 minutes, which may seem like an eternity but really makes a difference.

Be sure to soften the knee as best you can, even if you have to bend it a bit at the beginning

Be sure to soften the knee as best you can, even if you have to bend it a bit at the beginning

For an extra bonus, you can take your leg an inch or two across your body (pass the midline) and see how that feels. Not fun at first, but you’ll feel great when you’re finished. Experiment also with pulling the toes back for a few breaths, then soften. 

See how your back feels on the days you take the time to stretch and the days you don’t.