the one stretch you need for low back pain heaven on earth aspen

The One Stretch You Need For Low Back Pain

Pila Xian

Pila knows the one stretch you need for low back pain. That's because low back pain is one of the most common reasons for getting a massage. So today you're going to learn how the "Figure Four Stretch" can help eaes low back pain. I think it's the easiest and the best stretch for lower back pain.

That means whether you sit at a desk all day, chauffeur your kids all day, or are hiking Aspen’s beautiful trails, this stretch has your back (and hips and legs).

How to do the figure four stretch

  1. Find a comfortable seat: Sit on a sturdy chair or a comfortable surface. Then check that your feet are flat on the ground and your back is straight.

  2. Cross ankle over opposite knee: Lift your right ankle and cross it over your left knee, creating the shape of the number "4." Your right foot should be flexed to protect your knee joint.

  3. Maintain alignment: Ensure that your crossed leg is comfortable and your knee points away from your body to avoid unnecessary strain.

  4. Sit up tall: Lengthen your spine by sitting up straight. You can gently press your right hand on your right knee to encourage a deeper stretch.

  5. Lean forward: Slowly lean forward from your hips while keeping your back straight. Aim to feel a gentle stretch in your right glute and outer hip area. Be careful not to round your back or force the stretch too intensely.

  6. Hold the stretch: Hold the stretch for about 20-30 seconds, breathing deeply and relaxing into the stretch.

  7. Switch sides: Slowly release the stretch and uncross your legs. Repeat the same steps on the opposite side, crossing your left ankle over your right knee.

  8. Breathe and relax: Remember to breathe deeply and relax your body throughout the stretch. Avoid any sudden movements or bouncing.

  9. Repeat: You can repeat the Figure 4 stretch on each side 2-3 times, gradually increasing the stretch duration if it feels comfortable.

Remember, listen to your body. Don't push yourself into discomfort or pain. If you have a pre-existing condition or concern, consult with a healthcare professional or a certified fitness trainer before attempting new stretches.

Easy ways to add stretching to your daily life

It’s not easy to take time for yourself. I know that it’s hard to carve out time for yourself. So here are some of my favorite ways of sneaking this stretch into my everyday.

  • Morning wake-up -  Start your day with a quick Figure Four Stretch. Before getting out of bed, sit on the edge of the bed and wake up your hips. It's a great way to start your day.
  • Office multi-task - On your computer or conference call? No one can see you, so do your body some good and give your hips some love.
  • Bathroom break - Oprah said she meditated when she took a potty break because that was the only time she had a minute to herself. Take a page from Oprah and give yourself a stretch while you’re on the loo.
  • Sweet dreams - Do you wake up with low back aches? A couple sets of this stretch may have you waking up with less back pain and ready to start the day.

Remember, consistency is key to experiencing the full benefits of any stretch. Making the Figure Four Stretch a regular part of daily life will pave the way for better flexibility, more comfort, and improved overall well-being.

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