According to a Harvard Health Mens Watch, four out of five of us experience low back pain at some point in our life. Back pain is a regular issue amongst many of my clients.  My goal is to help improve their health through regular massage therapy.  In addition to there are habits you can build between sessions that I have seen impact my clients.  Before starting any of these I do recommend you discuss any exercise or stretching plan with your physician.  Dr. Katz, a professor of orthopedic surgery and medicine at Harvard Medical School, says “It’s important to understand that exercise is not guaranteed to eliminate back pain; however, exercise could make it less frequent. “You could have a lower risk of flare-ups over the subsequent year (Publishing, “Daily Moves to Prevent Low Back Pain.”). Today, I am going to share three stretches that have been researched to alleviate low back pain.

One Knee Toward Your Chest

• Begin by lying on your back with your knees bent.
• Pull one knee to your chest. (Do not overdo it.  You will gradually increase the range of motion)
• Hold the stretched position for 5 to 10 seconds.
• Alternate sides; repeat 5 to 10 times with each leg.

Both Knees Toward Your Chest

• Begin by lying on your back with your knees bent.
• Pull both knees to your chest. (Do not overdo it.  You will gradually increase the range of motion)
• Hold the stretched position for 5 to 10 seconds.
• Alternate sides; repeat 5 to 10 times with each leg.

Flat Back

• Begin by lying on your back with your knees bent.
• Try to flatten your back (Do not overdo it.  You will gradually increase the range of motion)
• Hold the stretched position for 3to 5 seconds, to begin with.  As you become more comfortable you can move from that 5 to 10 seconds.
• Repeat 5 to 10.

As a reminder, I do recommend you discuss any exercise or stretching plan with your physician.

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