Ok, Here's Your Final 3 Stretches to Get and Keep You Out of Back Pain

As promised, you’ll find below the final 3 stretches to get and keep you out of back pain.

Obviously the 9 hip stretches I’ve provided are by no means an exhaustive list of hip stretches to get you out of back pain.  But they are in fact a great beginning set of stretches to start you on the road to recovery.  I’ve had great results with my clients utilizing these 9 stretches. For some, that may be all the assistance you need to help keep your body in balance, while others may need a bit more individualized routine.

Equally, if not more important than the exact stretches you do, is how consistent are you executing the stretches. Are you regularly performing the stretches – daily or every other day for example? Or are you like many people and only do the stretches when you’re in discomfort or pain.  Like any other part of your body, your hips and lower back need regular maintenance to keep them functioning optimally.

I often give the example of brushing and flossing as a habit we all perform consistently to make sure that we have long lasting, functioning teeth into our later years.  No one seems to have a problem understanding the importance of regular brushing and flossing to stave off cavities and other teeth and gum issues.  But for some reason when you ask someone to take 7-10 minutes out of their day for regular rolling and stretching, they feel like you’re making a huge request.

Trust me, if you’ve had lower back pain you understand how insignificant 7-10 minutes per day is to not have to experience pain.  To be quite honest, too many people spend 7-10 minutes on their phone and get no health benefits. 

Ultimately the choice is yours. . . .

This is Stretch #1

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. Hold for 5-7 breaths. Repeat on other side.

This is Stretch #2

This is a slightly less aggressive form of pigeon from the lying position. Lay flat on your back.  Bring your right leg towards your chest. Grasping your knee and ankle gently, pulling the leg towards the left side of your chest (so you are moving the leg across the body) until you feel a stretch in your glutes. You will create a very gentle stretch in the hip. You should feel no pain in the knee. Repeat this process 3-7 times on both sides.

This is Stretch #3

Laying flat on your back, place your feet just outside of shoulder width with knee bent and feet flat. Allow your knees to drop inward and relax against one another. Hold this position for 7-10 breaths.

There you go. Hope this group of hip stretches starts you on a path of taking good care of you. Stay consistent and be sure to check back for other help and practical ways to keep you out of pain and feeling good.

3 More Stretches to Get and Keep You Out of Back Pain

As we discussed in the previous blog on back pain, back pain is the most common complaint when it comes to physical pain.  The challenging part is figuring out what’s causing it.   Assuming that you haven’t taken a hard fall, or other impact like a collision in football, hockey, or rugby, then chances are it’s coming from 2 possible sources.

One important consideration is whether or not your core strength is up to par.  Meaning, is your core strong enough to get you through the day without your lower back jumping in to assist in movements that it’s not meant to do.  It’s easy for the lower back and hips to become “irritated” when performing movements that say, the glutes, and/or core musculature should be doing.  As in other areas of life, using the wrong tool for the job, can in fact make things worse.

Remember, getting out of pain is often a two-step process.  One of the issues is that you’re going to need to strength some muscles. Two, you’re going to need to stretch the muscles that are either overworking or becoming overwhelmed.  In either case of overworked or overwhelmed, the result is often the same, tight muscles that are restricting movement and most likely causing pain or discomfort.

Let me share 3 more hip and back stretches that will get and keep you out of pain

This is Stretch #1.
With your calves against the supporting surface take a medium to large step forward. Place one foot, shoe strings down, on the stable support surface behind you. Kneeling down bring the back leg knee to the floor. Now if you're just beginning you may need to place a pillow under your knee for cushion and to decrease the intensity of the stretch. Be sure that the front leg knee is bent at a 90 degree angle and the shin is perpendicular to the floor.

This is Stretch #2

Position your body with your right leg bent at a 45 degree angle. Straighten your back leg with the toe facing the floor. Position your upper body so that your knee is in line with your sternum (chest bone). Hips should be parallel to the floor.  You should feel no pain in the knee. If you do stop immediately. This pose is also know as Pigeon.  Hold position for 7 breaths.

This is Stretch #3

Resting on knees and forearms, spread your knees as far apart as you can, comfortably. You should feel a stretch, but it should not be painful, about a 5 or 6 on a scale of 10. Next, you will slowly rock your body back towards your shoes, and then forwards towards your hands. Using your waistband as a guide, you should rock your waistband as far behind your knees as you do ahead of your knees. Rock back and forth 7-10 times. If the rocking is too much, just hold the position for 7 breaths.

Now you have 3 more stretches to add your collection to help keep you pain free and feeling good. Check back next week and I’ll be sure to share 3 more stretches to get and keep you out of back pain.

3 Stretches to Get Rid of Back Pain

Like it or not, whether you’ve had to deal with it or not, back pain is the most common complaint when it comes to physical pain.  Whether it’s from taking a bad fall, spending most of your day in a seated position stuck at a desk, sleeping in awkward positions or sitting in awkward positions, lower back pain and often associated hip pain, is just no fun!

If you’ve been following my blogs for any length of time, you already know that if you have pain, getting rid of it is often a two-step process.  The main goal is to calm the tight over active muscle(s), and the second is to strengthen the muscles that are not working properly.  Explaining it this way helps to remind you about the importance of keeping your body in balance.  Excesses in any area don’t typically serve you for very long.

I’ll spare you all the $10 words and complicated muscle explanations and start off by saying let’s first get those tight muscles loosened up with some solid self-myofascial release techniques.  Then I’ll ask you to do your first 3 stretches, illustrated below, to get you on the road to eliminating lower back pain.

This is Stretch#1 (1/3).
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 shoes. Reach forward with both arms, far enough to feel a stretch in the lower back and shoulders.  Hold for 7-10 seconds

This is Stretch #1 (2/3)

Keeping your legs where they are at, engage your abs and move both arms to the right until a stretch is felt on the left side of the body. Think of making your body into a half circle. Be sure to remain seated on your heels.  Hold for 7-10 seconds.

This is Stretch #1 (3/3).
Now do the same process you did for the above picture for the left side.  Hold for 7-10 seconds

This is Stretch #2
Begin on your knees, with your knees out wide, resting on forearms. Then straighten one leg out to the side. Be sure that the toe of the straight leg is in line with the knee of the kneeling leg. If possible, reach out to touch toe of straight leg with same side hand.  Repeat movement 3 times on both sides.

Stretch #3

From a standing or kneeling position, step back with one leg so that the back knee is resting on the floor. The front leg should be bent at 90 degrees with the knee directly over the ankle (see image above). Slowly push your hips/zipper down and forward so that you feel a stretch in the thigh on the back leg. You may also feel a stretch in the groin of the front leg. Hold this position for 5-7 breaths. Then switch to the other side. Repeat this stretch 2-3 times to relax the hips.

These stretches will start you on your journey to getting rid of back pain.

Please be sure to check back in to get more stretches to keep you feeling good and out of pain.

Here's A Little Refresher To Keep You On Track

Without a doubt, physical pain questions are by far the one's I get most often.  It doesn't matter if you sit at a desk all day long, run every morning, or workout at the gym 3x/week.  If you're not doing some sort of well thought out stretching program in addition to self-massage, it's just a matter of when you'll have pain, not if.

So for all the parts that tend to hurt, here's a little cheat sheet to get you out of pain fast and keep you that way.

Cheat Sheet

Of course, I'm sure you've already guessed that the second most popular questions I receive are those concerning nutrition.  With all of the misinformation out there in the media, it can truly be a chore to figure out what works and what doesn't.  It's really not that difficult believe it or not.

It boils down to a very basic principle when it comes to nutrition -- portion control.  Meaning having a template of what each and every meal should look like on your plate.  That's the easiest way by far to keep you on track with your nutrition.  Realistically I understand most people are not going to measure out their food.  It's much more accurate, but it's not realistic for the majority of the population.  Here's a simple trick/template to help you stay on track with your nutrition so you can see results by the time warm weather arrives.

Cheat Sheet 2

So there you have it. 

Whether it's some sort of pain you're in that you're ready to be rid of, or if you need a little help getting started with an easy to use nutrition guide, the above two references should get you on track quickly and effectively. 

There's no need to be in pain, life is too short. 

And there's no reason to be confused about what works when it comes to nutrition.  Don't be mislead by slick media.

Get On Track and Stay On Track!

Let's Add Another One To The List

I know you've heard it over and over again, but I'm unfortunately going to say it again.  I hope I don't offend you in the process:

Transforming your body (think getting rid of body fat) is 80% nutrition

Having a fit body (think being able to do the things you truly like and not risk getting hurt) is 70-80% core fitness

Sometimes people jump to conclusions, so let me be really specific so I don't get misquoted.

Yes, you can do less than 80% on your nutrition and still get results.  The problem is I have only met a hand full of people that are willing to train that hard, or the person has incredible genetics and doesn't have to work that hard.  And by the way, there are very few people in the latter group.

Most of us do have to monitor what we eat and how much.  It's part of the process.  If you want your body to change you have to do something different than you've been doing, to get results.  Keep doing the same thing and expecting different results is . . . .

Well, you know what that's called.

So it stands to reason that if you want to avoid back pain, you're going to have to do something different than those monotonous crunches.  Sure you'll feel a burn in your midsection, but that doesn't mean you're really training your core effectively.  I fell asleep on my arm the other day and when I woke up it tingled.  But I'm pretty sure that didn't mean I had trained my arm effectively.

If you haven't been training core and need some movements to help get you started, check out You Tube Channel. Or stay tuned because next month, each Friday, I'll be sharing with you some core movements using the Swiss Ball.  It's a great next step after doing the one's listed on my channel.

Now, if you've been training core you already know the benefits and importance of doing those movements regularly.  But once in a while it's nice to throw in a little variety to keep things interesting and motivating.

Here's another one to add to the list. 

Core Fitness

Last month I shared with you some exercises to help you fight SB Syndrome.  And if you've been practicing/using them regularly you know how well they work.

This month I want to share some exercises for the core.  I know many people, some of them even trainers, believe that the elusive 6-pack is all about how many crunches you do each week.  Nothing could be further from the truth.  While doing abdominal exercises will indeed tone the midsection, nutrition is the larger key in creating that all important 6-pack that so many people desire.  However, now here's the kicker, just because you have a 6-pack, doesn't mean that you have a strong core or that your abs work effectively.

The bottom line is that you have to do both: core/ab exercises as well as a proper nutrition program in order to get that "ripped" midsection look.  And you know me, it's not just about the vanity aspect of having a nice set of abs.  There is an all important functional aspect as well.  How well your core functions (as well as your glutes if you'll remember last months posts) often determines whether or not you'll have back pain. Want to get rid of back pain or just make sure you don't ever have to experience it, try the movements I'll share with you each Friday this month and I can almost guarantee you won't have to worry about pain in your lower back.

Here's the first movement I'd like to share to help you get your core in shape and looking good.

Kurt Elder of Energy F/X Fitness discusses and demonstrates one of the best core exercises around. Research says this movement activates more abdominal muscl...

Still Fight SB Syndrome? Week 4

Here we are at week 4 on my campaign to fight SB Syndrome.  Doesn't seem to matter where I turn, the affects still seem to be with us.  But to do my part, here is the next movement for you, or someone you know, to use to fight SB Syndrome. 

Remember, it's not just about vanity, it's also about keeping your core functioning and your lower back out of pain.  The glute/butt muscles play an important role in keep you out of pain. Because if they are too weak or not used appropriately your back and other muscles try to take over. And if you've ever had nagging back pain you know how uncomfortable and irritating it can be. So do your part. Feel free to pass on the info.

Be sure to stop by next week for another great movement to help you fight SB Syndrome.

Kurt Elder of Energy F/X Fitness discusses and demonstrates Hip Raises-- Single Leg (SL). A great exercise for the core and glutes. Simple and to the point. ...

Do You or Someone You Know Suffer From SB Syndrome?

OK, I'm going to say it if no one else will. Has anyone noticed how many people have saggy behinds (butts)? I've even heard the phenomenon referred to as Saggy Backside (butt) Syndrome. Now I don't mean to be rude or disrespectful, but c'mon.  I can't tell you how many times I'm asked for exercises that will tone, shape, and lift the area we all notice when people watching at the mall or beach.

And as long as we're being honest, who doesn't appreciate the look of a nice, firm, well shaped behind? 

But let's take the discussion to a functional level.  A study was done several years ago to find out the difference between people with "bad" backs versus people with "good" backs.  They did all sorts of testing, and analysis.  You know what they found? The long and short of it was, those people with "bad" backs had weaker glutes than those people with "good" backs. If your glutes (butt muscles) don't work properly, your back muscles will over work to make up for it. So having functioning, firm, shapely butt muscles is not only attractive, chances are it will keep you out of back pain as well.  Go figure.

Well lucky for you that I have succumb to the pressure of emails and inquiries.  For the month of October I'm going to share with you each week from my private locker of butt exercises, that I virtually guarantee will lift, tone, and shape that saggy backside.  No it won't be some pill, potion, magic pair of shoes, or ointment you can rub on your "effected" area.  You will actually have to put some work in and do the exercises as I specify if you want to get the results. But believe me when I tell you, you will get results.

Check out the video below for your first backside renovation.

Kurt Elder of Energy FX Fitness explains and demonstrates the proper technique for Hip Raises (two leg). A great exercise for both core and glute (butt) acti...