Erector Spinae Stretches for Effective Lower Back Pain Relief

hi dr. brad holden healthfirst spine a
wellness where we’re here to teach you
how to take control of your health by
optimizing the core for a spine mind
food and a move and today’s topic is
gonna be lower back or more specifically
the erector spinae muscle and how do we
stretch those muscles a lot of times
people have tension in their lower back
they’re looking for a simple stretch
that they can do to relieve that so
we’re gonna cover that here today so the
two stretches are going to be called
Child’s Pose or relaxation pose one of
the more simpler exercises or stretches
to do and the other we show you how to
do a seated version of that that you can
do literally anywhere would be in the
airport or at your office
Childs Pose
so Nicole here is going to help us do
that it’s Nicole let’s go ahead and do a
Child’s Pose there for me so just gonna
start off on all fours just like that
and then all you’re going to do is
you’re just going to sit back on your
heels just like that and go ahead and
let your foreign go down to the mat arms
can stretch out in front of you so when
you’re in this position it’s really good
to take some nice deep breaths in and
what I can think about is as I exhale
imagine my chest kind of sinking into my
thighs and just take four or five
breaths just letting the tension release
out of the lower back now an alternate
position you can do is extend your arms
behind you Nicole go and reach your arms
back behind you palms up in the air just
like that and now you’re going to feel a
little bit more stretch maybe in the
upper back with that as well okay so
this is really good if you have the
ability to be in your bedroom floor live
in your floor but what do you do when
your lower back is tightening up and you
you just can’t get in the floor to do it
like in the airport so let me show you a
secondary way we can stretch these exact
same muscles Nicole let’s go and sit up
have a seat on that box right there for
Sit Up
me and go and face that wall there in
front of you and so now imagine she’s
sitting the airport or she’s sitting at
work and a lower back starting to
tighten up I’ll just have you open up
your stance there a little bit you’re
just going to drop your chest right
between your legs all the way down tuck
your chin down to your chest and similar
thing just take some deep breaths in and
on the exhalation really see if you can
focus on letting the tension relax out
of these muscles now there’s some
overall really good stretching
principles what I call the foundation
go on click click the link above will
take you to that foundations video what
kind of go over some different breathing
patterns and things like that to give
you more detail on how to effectively
hold any stretch so let’s go and set up
to nicole so this really kind of is
addressing the erector spinae muscles
and again you can do this stretch every
day if you will so thank you for much
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spine mind food and move and if you have
any exercises that you would like to see
how they’re done correctly go ahead and
post them in the comment below and we
will for sure make a video on them thank
you so much have a great day