Tim & Tom, The Trust Brothers here. How many of you suffer from chronic back pain? And how many of you wish you know what to do to prevent back pain before it starts and ruins your entire day? Before we discovered these stretches, we used to find myself unable to get out of bed every so often. We couldn’t take my daughter to school, we couldn’t work, heck, we couldn’t move! And as we lay there we would think, “what can we do to stop this before it starts?!” We couldn’t go on another day that way, folks.
That is when we set out to find the most effective stretches that we could do once a day, whenever we had the time, to loosen every muscle that could potentially cause discomfort to my back. We can’t tell you how much these simple stretches have helped us! Give them a try!
Daily stretching and maintenance are so key, but you could also use a little healthy help to reduce inflammation. And that help comes in the form of CBD. This is something we believe in as we live the CBD lifestyle. We will tell you more at the end of this list and we also have a FREE CBD OFFER for you so you can sample trusted, high-quality CBD and not worry about getting high as our Trust Brothers CBD has NO THC, which is the psychoactive compound found in Marijuana. Soak these in and give them a try. We will meet you at the bottom with more info and offer code.
Top 7 Most Effective Stretch for Back Pain
1. TRUNK ROTATION STRETCH – By doing the lower trunk rotation, you will work on increasing flexibility in your low back (lumbar spine) and hips, allowing for greater mobility and rotation in the spine.
— Start on your back with your knees bent and your feet flat on the floor.
— With your knees together, bring them to one side. Your feet should stay on the floor.
— Hold 3 to 5 seconds.
— Contract your abdominal muscles while moving your legs to the opposite side, again holding for 3 to 5 seconds.
— Repeat 5 to 10 times on each side.
2. CHILD’S POSE – The child’s pose is a resting pose so you can do this whenever you need a good stretch throughout your entire back.
— Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.
— Exhale and lay your torso down between your thighs.
— Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs. Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck.
— Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor. Feel how the weight of the front shoulders pulls the shoulder blades wide across your back.
— Child’s pose is a resting pose. Stay anywhere from 30 seconds to a few minutes.
Beginners can also use this pose to get a taste of a deep forward bend, where the torso rests on the thighs. Stay in the pose from 1 to 3 minutes.
— To come up, first lengthen the front torso, and then with an inhalation lift from the tailbone as it presses down and into the pelvis.
3. CAT-CAMEL BACK STRETCH
— Get onto both hands and knees with your knees spaced hip-width apart and the hands directly beneath your shoulders.
— Tighten your stomach muscles and arch your spine upwards toward the ground.
— Hold the position for 10 or more seconds, then relax your spine.
— Allow your stomach to fall toward the ground, make your shoulders together and stretch your back downwards into a swayback position.
— Hold for 10 seconds, then return for the starting location.
— Repeat the entire order at the very least three times.
4. HAMSTRING STRETCH
Purpose – Tight hamstrings can contribute to low back pain. This hamstring stretch may decrease tension in the back of your leg and low back.
— Start on your back.
— Keeping your leg as straight as possible, gently pull it up until you feel a comfortable stretch. You can use a towel to help you pull.
— Hold 10 to 20 seconds.
— Switch to the other leg, again holding 10 to 20 seconds.
— Repeat 3 times on each side.
5. HIP FLEXOR STRETCH
— Lie on your back with your knees bent and your feet flat on the floor.
— Tighten your belly muscles and buttocks, and press your lower back to the floor.
— Keeping your knees bent, lift and then lower one leg up off the floor, and then lift and lower your other leg like you are marching.
— Each time you lift your leg, hold that position for about 6 seconds before lowering your leg.
— Repeat 8 to 12 times.
— Lie on your back with your knees bent and feet flat on the ground. Your feet should be hip-width apart and parallel.
— Push your feet into the floor to activate your glutes and slowly lift your hips up towards the ceiling. — While the bottom part of your rib cage will lift off of the floor, you want to focus on keeping your torso still as you open through the front of the hips.
— You know you’ve mastered this move if you feel your core and glutes activate first and then your hamstrings second.
** In addition to these daily stretches, a daily dose of Trust Brother’s CBD oil creates the perfect combo to reduce what was once chronic back pain to nonexistent! No surgery needed! CBD works with our endocannabinoid system to promote the production of natural cannabinoids–which are responsible for the body’s natural healing process!
7. BIRD DOG STRETCH
— Kneel with knees hip-width apart and your hands firmly placed on the ground about shoulder-width apart. Brace the abdominals.
— Practice lifting one hand and the opposite knee just an inch or two off the floor while balancing on the other hand and knee and keeping your weight centered.
— When you feel steady and ready to move on to full range of motion, point the arm out straight in front and extend the opposite leg behind you.
— You should form one straight line from your hand to your foot, keeping hips squared to the ground. If your low back begins to sag, raise your leg only as high as you can while keeping your back straight.
— Hold for a few seconds then return your hands and knees to the starting position.
— Keep the abs engaged throughout the entire exercise, and work to minimize any extra motion in your hips during the weight shift.
We mentioned the use of CBD to reduce inflammation and assist with chronic back pain.
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Here’s to Your Health!
Tim & Tom
(The Trust Brothers)