Stretching out your lower back can be a great way to relieve tension and pressure in your lumbar region. It can also help improve your posture and make you feel more agile and energized. In this guide, we’ll be walking you through a four-step process on how to do a lower back decompressive stretch. Also, we have provided an additional two-minute video for a deeper stretch!
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Starting Position For The Best Back Relief
From the standing position with your feet together, raise your arms out in front of you, with your palms facing each other. Interlace your fingers and invert the position of your hands so your palms are facing forward.
Now raise your arms straight up over your head.
Touch The Heavens
With your arms straight up over your head and your elbows locked, raise your shoulders and stretch your hands to the sky while squeezing your abs tight.
Once you are as high as you can get with your feet flat on the floor, lean your body at the waist to the left. Always keep that lower shoulder level with or just in front of the upper shoulder for a better stretch. Your core must stay engaged to protect your lower back.
Hold It There
Keep bending to the left until you feel a good stretch of those muscles on the right of your spine in the lower back. Hold onto that stretch for 5 to 7 seconds.
Now, while continuing to squeeze your abs tight, bring your body back to center and stretch for the sky again. Once you are as high as you can go, lay that stretch down to the right side.
Try Multiple Times
Remember to lower the shoulder at least level or a little forward for your best stretch of the muscles on the left side of your lumbar spine. Lastly, bring your body back to the middle, stretch for the sky, and you can perform this stretch 3 to 5 times to each side until you feel decompressed and refreshed.
You’ve just successfully completed a lower back decompressive stretch! Make sure to do this stretch a few times a day to get the most out of it. If you’re feeling any pain or discomfort, stop immediately and call our dedicated team at New Back Chiropractic today!