1. Low Back Foam Roll

Lower back pain is one of the leading reasons people visit a doctor or chiropractor. This foam rolling technique releases tension in the lower back, strengthens the muscles and improves flexibility.

Lower Back

  1. Lie on your back with your knees bent and feet on the floor. Place the foam roller in the middle of your back and relax your arms out to the sides.
  2. Roll up and down the mid- to lower part of your back. If you feel a spot that’s tender or tight, spend more time working that particular area. Perform the rolling movement for 15 to 30 seconds.

2. Cat and Camel

Whether your issue is neck stiffness, low back pain, trouble squatting, or struggling to stand tall, all of these can be improved by increasing flexibility in your spine. This stretch targets the entire length of the spine Cat and Camel.

  1. Begin in a table top position with your back flat, knees on the floor, and hands positioned directly under your shoulders. Your neck should align with your spine.
  2. Slowly arch your spine downward by releasing your hips. Press down as far as is comfortable as you exhale.
  3. Arch your back upward by rounding your shoulders at the top. Rise up as far as is comfortable as you inhale. Repeat this sequence 5 to 10 times.

3. Spinal Rotation

Low back pain is one of the most common reasons for missed work, but it can be relieved or even prevented with proper stretching. The spinal rotation is great for alleviating low back pain as it allows the spine to elongate and relax, releasing tension and tightness in the area.

  1. Lie flat on your back with your legs bent and feet flat on the floor. Use your abdominal muscles to push the small of the back into the floor. Extend your arms in line with your shoulders with palms down.
  2. Keeping your shoulders and arms flat on the floor, drop both knees toward the left side as far as it is comfortable. Hold the stretch in this position for 15 seconds and repeat on the opposite side.


For a more extensive stretch, raise your feet off the ground with knees bent at a 90-degree angle. Challenge yourself even more by fully extending your legs throughout the stretch.