Stretches For Back Pain

author avatar Dr. Eric Berg 08/31/2023

In this video I am discussing a simple exercise to help relieve lower back pain. This easy to do exercise can be done almost anywhere, as long as you have a surface to balance yourself on and a good-sized, sturdy hard cover book.

This stretch will benefit anyone who may sit for long periods of time throughout their day and can easily be done in the office. You will find that repeating the steps a few times a week will help to greatly decrease lower back pain.

You'll start by finding a medium sized hard cover book or something similar. Set the book on the ground and stand on it with one leg. Then you'll drop the other leg at the pelvis, making sure to keep your knees straight. This is where you should begin to feel the stretch.

If you aren't feeling much of a stretch, take a moment to adjust your stance and make sure you are dropping from the pelvic area. You should then begin to really start to feel the stretch in your lower back. Repeat this step several times with each leg. It is also a good idea to have a counter, desk, or table that you can use for extra support.

You can then switch to the other leg and repeat. You should feel relief almost instantly. Not only is this a great stretch to ease lower back pain but it will help to open up you hips as well.

I encourage you to try this simple exercise on your own, as often as necessary, to relieve lower back pain. You can reference the video at anytime if you feel like you may be doing something incorrectly. As long as you are making sure to drop from the pelvis and are keeping your knees locked you should be good to go.

This is a great stretch for many different body types and age levels. I hope it will work for you and that you can share the simple, easy steps with others who might be experiencing similar lower back pain and issues.


Discover different exercises and see more Fitness advice from Dr. Berg Video Blog.

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