Postural Restorative Stretch for Back Pain
If you are experiencing lower back stiffness or pain, commonly due to inactivity or prolonged sitting throughout the day, try this low back stretch. This restorative stretch relaxes the lumbar spine while improving flexibility and providing neurofeedback to facilitate improved functional postural alignment of the hips and lumbar spine.
90-90 Position Stretch:
Begin lying on your back with hips and knees bent at 90 degrees and your feet on a wall. Keep your hips, knees, and ankles at shoulder width. Your lower back should maintain contact with the floor.
While lying in this position allow your body to relax and adapt to gravity by utilizing the diaphragmatic breathing technique: Place both hands over your belly button. Take a comfortable breath in through your nose while gently expanding your stomach into your hand, then breathe out through pursed lips, feeling your stomach flatten. Hold each breath for 2 seconds, then repeat for 10 breaths. This can be performed every day.
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