3 Stretches for a Bad Lower Back

Hey everyone! Normally I write some long post about investing or some other topic I find interesting. Here's something a little out of the ordinary from me.

A few days ago, I wrote a post about doing something that you love in order to give your life meaning. I mentioned in there that I have a broken back and a few people asked me about it.

My back was broken about 1 year ago and it's a pretty debilitating injury. It makes working very difficult (since I work entirely on the computer and need to spend a lot of time sitting). It also makes it difficult to do one of the things that I enjoy most in the world which is lifting weights.

Since the injury, I've adopted a hardcore stretching routine. Right now, it's one main cycle that I run through and it's all YouTube knowledge that I've picked up. I have taken some of the energy that I put toward weight lifting and shifted it to the focus of improving my flexibility and gaining some more core strength through yoga.

I also picked up some SPORTS tokens recently and started curating on here (sportstalk) for a little mix up from my usual time curating on SteemLeo. I'm not big into sports, but I love staying active in other ways like lifting and yoga. So I figured what the hell, might as well share a few of my favorite stretches.

Single Leg Hamstring Stretch


This is a simple single leg hamstring stretch. Most people would be surprised to find out that your hamstrings contribute greatly to your overall back health. If you keep those hammy's loose and stretch them regularly, you'll notice a big difference, especially when you're sitting down.

Just lay on your back with your feet on the ground and knees up, then lift one leg at a time. Optionally wrap your hands around your hamstrings and give a gentle pull to increase the stretch. You can also use a towel if you're at a more beginner level and can't stretch far enough to reach with your hands.

Criss-Cross Hamstring Stretch

admittedly, I forgot the name of this one. This is just the name I gave it 🤷🏼‍♀️


Just lay on your back, cross your leg over your opposite knee, lift your feet off the ground and stretch. This is a great stretch for the glutes and to unlock your hips. If you want a little extra hamstring stretch, then straighten your bottom leg and stretch your foot to the sky.

Knee to Chest


Another easy one. Just lay on your back and pick your knees up, then gently hug them into your chest. Feels great on the glutes and lower back.

I was thinking about doing a video of a few yoga routines that I do and maybe even some of the rehab lifts I do at the gym. Lemme know if this was interesting at all. It's a lot different than what I usually write about, but change is always fun.

Pro Tip: get a yoga mat and put it next to your desk (if you work on the computer a lot... and hey, we're all steemians, so that's probably true for most of us)... it's one of the best life hacks I can offer. It's a constant reminder to take breaks and stretch.

Comments 11

This is just the sort of post we need more of here so thank you and keep it up!! Will be following !

05.10.2019 23:11

Thanks! I may start doing more with the sports tag and sharing some yoga/workouts :)

06.10.2019 15:52

got me at the right time. woke up with a sore lower back:)

love the stretches where you get to lay down

05.10.2019 23:14

darn.. it's the worse! haha I agree, sometimes I just lay there in between stretches, close my eyes and take some deep breaths. It's the best way to wake up in the morning

06.10.2019 15:52

I've been looking up stretches online for a few months. These are good. I try to do stretching every day. It's funny that you are doing @sportstalk tokens now. I've been selling those to buy steem while it is sooooo low. What do you think about the fundamentals of the token and do you think smt's will effect sportstalk in a bad way. I'm convinced @steem.leo is great but not sure how the others will withstand all the smt excitement.

05.10.2019 23:21

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05.10.2019 23:21

Being active, training Bjj and not being 20something anymore, I have had lower back issues to address. I love these stretches so much. The best one I have seen to combine with these is straight legs up the wall to finish up.

If you lay with your back on the ground, legs up the wall and ass jammed right in the corner, it seems to reset everything. It doesn’t even seem to be a stretch until you lay there breathing for a few minutes. When you are done and get up, you really feel the immediate effect of relaxed and moving muscles/joints. So damn good.

Everyone has back problems at one point or another and this is good advice to avoid it too!

Posted using Partiko iOS

05.10.2019 23:35

Thanks for the tips khal. It's useful for everyone since we all spend so much time glued to our screens

06.10.2019 01:39

I had to smile when I saw those stretches. Same ones my doctor ordered. I had a herniated disk, L4 and L5. So bad I had to have back surgery with fusion. The stretches are an excellent to way relieve the stress you place on your lower back from sitting at the computer for an extended period.

06.10.2019 05:58

Without yoga im a mess. I literally have a yoga swing next to my computer to hang upside down from.

Low lunges are good too.. sitting makes the front hip flexors contract and when that happens it throws EVERYTHING out for me.

Posted using Partiko Android

06.10.2019 07:02