I've got to tell you, back pain has got to be one of the most common complaints I hear from my clients and from the people who work out at the gym. 

Today was a good example. A member I've seen countless times at the gym approached me today and told me he's had to give up surfing, which he loves, because of back pain. After a quick assessment, I showed him how to go through these stretches as well as the one's from my earlier post on back pain.

I think we can all agree, we either know someone who has back pain or have experienced it ourselves. And quite honestly it just plain sucks.

Let me show you some additional stretches to get rid of that pain now!


Stretch #1
I call this Long Lunge. Take a lunge position, being sure that the lead leg's knee if over the ankle. Back leg should be straight, with knee resting on floor. Both hands should be placed on the floor, inside of lead shoe. Stretch should be felt in groin area of lead leg and the quad (front part of leg) of the back leg. GENTLY push hips towards the floor and feel the stretch.
Hold for 10-20 seconds. Do 2-3 times on each side.


Stretch #2 (part 1 of 3)
This stretch is often called Child's Pose. From a kneeling position, toes pointed straight back, sit backwards so that you are sitting on the heels of your shoe. Reach forward with both arms, far enough to feel a stretch in the lower back and shoulders.
Hold for 7-10 seconds.


Stretch #2 (part 2 of 3)
Keeping your legs where they are at, engage your abs and move both arms to the right until you feel a stretch in the left side of your body. Think of making your body into a half circle. Be sure to remain seated on your heels.
Hold for 7-10 seconds.


Stretch #2 (part 3 of 3)
Now do the same process you did in the above picture for the left side. Hold for 7-10 seconds.


Stretch #3
I call this Windshield Wipers. Lay flat on your back, arms out wide, knees bent 45-90 degrees, feet flat on the ground. Take your left ankle and place it on your right knee. Drop both legs to the left side to feel a stretch in the right hip. The goal is for the stretch to come from the hip and NOT the lower back.

In addition to the stretches from the previous post on back pain, try these and see how you can get rid of back pain.

Let me know how they worked for you.