LOWER BACK PAIN RELIEF STRETCHㅣ10 Min Fix Tight Back, by MIZI on YouTube. 12 min 22 s.
- Video length
- 12 min 22 s
- Time to do it
- 12 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Clear a space on the floor and lay out a mat or thick rug. Wear clothes you can move in without restriction.
Warm up for a minute with slow walking on the spot and gentle shoulder rolls. Keep the movements easy.
Lie on your back and hug your knees to your chest. Hold for 20 to 30 seconds and breathe slowly.
Bring one knee across your body toward the floor while keeping the other leg straight. Hold 20 to 30 seconds, then switch sides.
Move onto hands and knees and do slow cat and cow stretches. Round and arch your back gently for 8 to 10 slow reps.
Sit back toward your heels in a child's pose with arms stretched forward. Hold for 30 seconds and relax your lower back.
Lie on your back and rock your knees side to side in small, slow arcs. Do 10 to 15 gentle rocks each way.
Finish with 30 seconds of slow breathing while lying flat with your knees bent. Get up slowly and check how your back feels.
Tips and common mistakes
Stop any stretch that causes sharp pain or numbness down your leg, and see a doctor if it continues.
Move slowly and never bounce, since jerky movements can make a tight back worse.
Breathe out as you sink deeper into each stretch instead of holding your breath.
Questions
How often should I do this routine?
Once a day is fine for most people, and you can repeat it when your back feels tight after long sitting.
Can I do this on a bed?
A firm mat or rug gives better support. A soft bed makes it harder to keep good form.
What if I have a back injury?
Check with a doctor or physiotherapist before starting, and skip any movement that hurts.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
