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Effective Stretches for Back Pain (Part 1 of 3)

Being a massage therapist for over 15 years, I’ve seen over 10,000 backs. One of the top questions clients always asked me when it came to back pain is, “Nicole, how do I stretch my back?” It’s a tricky area to stretch for a couple of reasons:

  1. There are so many muscles in your back, how are you to know which ones you need to stretch?

  2. Which muscles contribute to your back pain the most?

  3. How do you stretch an area you can’t even see without multiple mirrors aiding you?

After suffering my own back injury 6 years ago, I found myself in a situation that required my massage skills but I couldn’t massage myself. (I wish it were possible...trust me!)

Luckily I had gained more stretching knowledge from a yoga teacher’s training course 2 years prior. As soon as I was able to gently move my body again I began to experiment with different yoga poses I believed would target my back pain effectively. These were the results.

  • I learned that there are 3 areas that need to be addressed.

  • There are specific poses for each area that yield more effective results than others.

  • Practicing a consistent stretching routine of a 3x/week minimum prevented my back pain from ever coming back again. Even to this day.

I’ve broken the stretches down into a 3 part video to address each of the 3 areas needed for effective back pain recovery and prevention. In today’s video I will take you through 2 stretches that focus on the Hip Flexors.

The Hip Flexors are your most important group when it comes to low back pain. It’s often misunderstood because only one of the 2 muscles in this group actually originate in the back!

Watch the video below to learn how you can stretch the muscles that are your number #1 contributor to most back pain.

Remember to hold each pose for a minimum of 1 minute per side. If you currently have back pain, move into each stretch slowly and gently. Always be mindful of your body's reaction to each stretch and do only what you can.  

If you have any questions please leave them in the comments below and I will be happy to help you in any way I can. And if you have and friends or family that suffer from chronic back pain please share this video with them. They will thank you, trust me!

Part 2 of this three part video will be coming soon and will be highlighting the 2nd area necessary to address back pain effectively through stretching.

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