7 Easy Stretches For Relief From Lower Back Pain

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Written by: Drew Canole

“I enjoy back pain.” – said no one ever

According to WebMD, over 100 million people in America suffer from chronic back pain!

Many of these people suffer predominantly from pain in the lower back and spine, sometimes even experiencing pain that shoots down their legs and hamstrings. The American Chiropractic Association states that at any given time 31 million Americans are experiencing lower back pain.

Not only that, but it is one of the most common reasons people miss work.

All I can say is…yikes!

Are you one of many that suffers from lower back pain? Ready to find some relief without having to drive to the doctor/chiropractor or take handfuls of medications?

You’re in the right place.

Although not a “cure” for back pain, stretches can help to relieve the pressure on the lower back by increasing flexibility, blood flow and by releasing tension that is most likely causing unhelpful strain on your spine.

Take 7 minutes out of your morning routine to do these stretches to help keep your back in good shape for the rest of the day. Repeat at night if desired.

#1 Hamstring Floor Stretch


Hold for about 30 seconds. Repeat twice for each leg.

#2 Knee To Chest Stretch


Hold for 20 seconds. Repeat twice for each leg.

#3 Spinal Twist On Back


Hold this stretch for 20 seconds to each leg. Repeat as many times as you like.

#4 Piriformis Stretch

piriformis-stretchHold for 30 seconds on both sides. This stretch can also be done sitting in a chair, leaning slightly forward, as shown below.


#5 Hip Flexors Stretch


Hold for 30 seconds on both sides. Be careful not to push the knee that is up past your toes (keep the knee vertical with your toes).

#6 Quadriceps Stretch Lying Down


Hold for 30 seconds. Do this one on each side twice. Lay your head on your arm if desired.

#7 Total Back Stretch


Do this for 30 seconds. Follow with the stretch below, 10 seconds on each side.


Taking the time to loosen up your back may be the difference between coming home stiff and in pain and coming home feeling normal. Commit to these stretches daily and let me know if you see good results!

Are there are back stretches that have helped you alleviate pain? Please share in the comments below!

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Drew Canole

Drew Canole

CEO at Fitlife.tv
Drew Canole is a rockstar in the world of fitness, nutrition and mindset, with a huge heart for others and doing his part to transform the world, one person at a time.

As the founder and CEO of Fitlife.TV, he is committed to sharing educational, inspirational and entertaining videos and articles about health, fitness, healing and longevity. He is also a best selling author and the founder of Organifi, an organic, incredibly delicious greens powder, chock-full of superfoods to make juicing easy no matter your busy schedule.
Drew Canole


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