Stretches for relieving back pain

Stretch your way to a back pain free workout!

Howard Perry gives some tips on stretching the posterior chain to help relieve back pain that results from heavy workouts. Squats, dead lifts, back workouts, all contribute to muscle growth in the posterior chain. If you don’t stretch consistently, you may experience some back pain that can become incredibly uncomfortable as you grow.

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Calf stretches

Starting at the bottom of the posterior chain, Howard discusses some simple stretch techniques that will help relieve back pain. A calf stretch is an excellent way to start your stretching routine. Shoot for at least 15-20 seconds per leg, and doing 2-3 sets of each stretch.

Hamstring stretches for lower back pain

The hamstrings can become very tight as you begin to get some size on them. They tend to pull on the glutes and ultimately the lower back. A simple hamstring stretch as shown will help loosen the hamstrings. It’s important to be consistent with your stretching if you want to see results.

“The Cobra” lower back and core stretch

Lay on the ground, face down. Push up with your arms until you feel a stretch in your lower back. Use the same length of time stretch, as outlined previously.

If your body has adapted to the length of time you’re stretching, then it’s OK to increase the amount of time per set. You can easily increase the time to 30-60 seconds as you progress with these movements. Taking the time to perform these stretching movements will play a huge roll in your longevity in the gym, and ultimately your happiness.