When you are having a back spasm, or some low back / hip tightness, sometimes all it takes it a little stretching to calm everything down and give you some relief. Here are some of my favorite stretches when my back needs a break:
In this stretch, you are going to start in a quadruped position (on all four’s) and put your back through some extension and flexion. Looking up toward the ceiling you will allow your spine to reach down towards the floor and press your chest through your shoulders. Hold this position for 3-5 seconds and then reverse your body’s position by looking down towards the ground and reaching towards the ceiling with both your upper back and lower spine.
Lying Glute Stretch
In this stretch you are going to be lying down on your back to start. Whichever side you are going to stretch first, you will take that leg and put it across the quad of the other leg. Grab the hamstring of your non-crossed leg and pull it as close as your can to you chest while lying down. Try to held each side for 30 seconds – 1 minute.
This stretch is definitely one of my favorites, but it’s a little hard to explain in writing. You are essentially lying down on your back, with your hips rotated underneath you and both legs are bent at a 90 degree angle. This stretch is not only going to open up your low back, but also stretch your shoulders, t-spine and hips.