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  • Nicole O'Donnell

Relieve Lower Back Pain & Tightness With These 5 Movements

Having a sore back is the worst. Easing it doesn't have to be.


Below I have given you a few back stretches to help mobilise and ease a tight or stiff back. My highest recommendation would be to incorporate a regular Pilates practise into your life and aim to be proactive so you can feel good all the time! And remember friends...


"Movement is Medicine"


A few things to remember:

  • A single workout most likely won't fix a sore/tight back, give it a few weeks of consistency at a minimum.

  • Check-in with your chosen therapist that you are okay to do these movements if you are unsure if they're right for you.

  • Adding in deep abdominal work regularly can be really beneficial to strengthening the back and reducing pain long term.



Hamstring Stretch


Lying on your back, lift one leg up towards the ceiling and interlace your bands behind your thigh. If this feels too tight you can always put a strap/theraband/circle/or even a belt around your foot to make this more accessible.

Hold for 1 minute, taking deep breaths and then switch to the other leg.



Supine Spine Twist


Lying on your back, bring your right leg to tabletop, left hand to your right knee and then gently bring your right leg across your body to come into a spine twist, turn your head to look in the opposite direction to your knee. Try to keep both shoulder blades on the mat.

Hold for 1 minute, taking deep breaths and then switch to the other side.



Knee to Chest


Lying on your back draw one knee in towards your chest with your hands interlaced over your knee. Relax the upper body and take deep breaths.

Hold for one minute and then switch to the other side.



Upstretch/Downdog


With hands and feet shoulder-width apart, press your bottom and hips up and back to stretch right through the back of the body. Pressing your chest towards your thighs while you breathe deeply. You can bend one leg and alternate to the other if this feels good for you.

Hold for one minute.



Rest Position/Childs Pose


Bring the toes together and knees wide, sit your bottom back towards your heels with your arms reaching out long in front. Rest your head to the mat and breathe deeply.

Hold for 1 minute.


Repeat these exercises as many times as you like and remember a consistent practice is your best practice


N x

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