Because I wasn’t diligent about doing the stretches I should be doing, my psoas muscle tightened up on me causing serious back pain. Specifically, when this happens, my L5 shifts and sometimes gets so bad it twists my pelvic bone. Basically the entire left side of my body gets all jacked up and I can barely walk.
BACK PAIN 101
A lot of people get lower back pain, sciatica, and/or hip pain and chalk it up to age. This isn’t always the case and you don’t necessarily need back surgery. When your back muscle tightens up or becomes shortened (so-to-speak) it affects the bone it is connected to and pulls everything out of whack. This can have a ginormous impact on mobility.
RELIEF FOR BACK PAIN
These four stretches get the muscle activated again and can relieve back pain immediately. They are super simple and low impact. I could have avoided my back pain, I knew better. I am beating myself up today for being an idiot lol. …..no gym today, stretching at home, and I will try again tomorrow! 🤦🏼♀️😩
ＲＥＬＡＸ 🔘 ＲＥＳＥＴ 🔘 ＲＥＬＩＥＦ
You may use a couch, chair, bench or anything that has a 90-degree angle. Hold this position for 10-15 minutes.
Using a band or towel keeping your back flat, slowly lift your leg to a comfortable position feeling a good stretch in the back of your leg. Hold the position for 20-30 seconds.
Place one foot on top of the opposite knee and slowly pull your leg to your chest until you feel a good stretch through your hamstring muscle. Hold this position for 20-30 seconds.
From a kneeling position, step forward with one leg. Keeping the bent leg at a 90-agree angle, push your hips forward. You should be feeling it in front of the hip flexor. Hold this stretch for 20-30 seconds.
Written by Kami Wyckoff
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