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Posture Information | Lower Back Pain Stretching Exercises

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Lower back pain stretching exercises are a good place to start when your job involves a lot of sitting for long periods of time. The most common areas I see day in and day out with my patients are the hamstrings and the hip rotators.

This makes sense when you consider that these muscles are often placed in positions in which they are at their shortest. Sitting, especially at the computer or while driving, keeps these muscles short and little leg movement steadily decreases their flexibility.

The hamstrings are commonly stretched before exercise, but not the muscles of the hip. Even so, many patients come in with hamstrings that are very tight.

You can stretch your hamstrings by sitting in a chair or on the floor with one leg straight out in front of you. Reach out for your toes and get as far as you can. If you can only reach your thigh, then that's your starting point.

Hold the stretch for at least a count of 10 and then do the other side. You would also benefit from doing some walking before you really engage in any stretching activity, giving your legs a chance to warm up a little.

For the hip rotators, you'll want to lay on your back (you can do it in a chair, but it's harder) and pull your knee to your chest. You should feel it "pull" in your butt, however the muscles we're going after are a fan of muscles underneath you glute muscles.

Again, you'll want to hold it for at least a count of "10" and then repeat on the other leg. Stretches do a good job of beginning the process of improving posture and preventing other posture-related problems.

 

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"Got Great Results In Just 2 Weeks!"

Having great success using the lower back exercises from Dr. Cordova's Posture Confidence DVD, I didn't hesitate to try her exercises for the neck.

I wasn't disappointed! After 2 weeks, my neck and shoulders began to feel and look better. I also found the ebook very informative and easy to read. It's a good reference to have!

Thank you!

Colleen H -- San Jose, CA

 
Pain Relief From Neck And Back Problems "With Little Effort"!

"Dr. Cordova, I have just read your book and find it to be very 'eye opening'.

My job typically has long hours and requires international air travel. Both require that I sit in the same position for long periods of time. Without even knowing what happened, I found that my shoulders were rounding, my neck would ache, my head would ache, and my back felt like it was “going out”. On the airplane, I struggle for comfort and work myself into remarkable positions.

After reading your book, I find that -- with very little effort -- I can perform your recommended exercises and relieve this pain. I thought that the pain resulting from these activities was something I had to live with. Your book has taught me that this is not true.

Thank you very much for revealing this wisdom. I feel better already."

Carol P. -- Freehold, NJ

 

 

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