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  • Writer's pictureJane Franczak

Back Pain? Try this!

Updated: Jun 12

Our core is constantly working to stabilize our bodies. From sitting to standing and everything in between, back pain and tension are at the top of our list of most common areas of concern.


Here are some easy stretches you can incorporate in your daily routine. Whether you are at home or at work! Taking time to slow down and stretch is the best thing you can do for yourself!




Double Knee to Chest Stretch:


Lie on your back and hug both knees into your chest. Breathe! Feel this stretch in your low back and into your buttocks.


As you relax into this posture, you may play with what feels good for you. Perhaps, a gentle rocking from side to side or placing your hands on your knees and guiding them around in circles in one direction and then the next.


Doing this on a padded floor may allow for more comfort and ease in this position.










Standing Knee to Chest Stretch:


Lean against a wall for support. Pull your left leg up towards your chest as you stand tall. Breathe. Feel the stretch at your left buttock and posterior hip.


Repeat on the other side.










Alternate Knee to Chest Position:


Should laying on your back on the floor feel uncomfortable, here is another way to target your back muscles.


Sit on the top of the stairs, using the stairs as your prop allowing your legs to rest bent in front of you. Spread your legs hip's width distance in front of your allowing your upper body to fall over your thighs and rest.


Grab your toes with your hands, if possible, breathing in this position and feeling the lengthening stretch in your lower back.




Interested in even more helpful tips to practice stretching no matter where you are? Follow the link below to access our eBook!



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