Three Effective Stretches to Combat Back Pain

Lower back pain – is it becoming more of a problem? Slaves to our desks and computers, back stiffness and pain is proving the cost for many. But challenges are there to be faced and overcome!

Some years ago accumulative stresses led to a lower back problem that led to less exercise, no running and not much happiness. It took me a while and visits to no end of practitioners to realise some basics that should have been obvious from the start:

  1. If your back muscles are tight and painful, trying to protect them by moving less is not the answer.
  2. If you want muscles and tendons and everything else to be healthy you have to exercise them. 
  3. If you combine the right stretches with the right strengthening exercises, you get a body that can withstand more of what you want it to – in my case, running.

We always recommend seeking the advice of a sports practitioner for persistent injury and pain. However, there are some things you can do to bring relief in most cases.

So, let's get started….

The vital thing to remember is; don’t push it too far! Start gently, gingerly even, Just a little bit of articulation of the spine can bring some relief to a stiff back.

The other trick is BREATHE. Stating the obvious? Well, there’s a reason laughter is so good for us; we lose control, relax and breathe deeply. Belly breaths; maybe the healthiest thing we can do each day, but we dismiss it as too simplistic.

Try these stretches daily and look to the exercises laid out by Goska in her Core Strengthening video. Too often our lower backs simply have to do too much when our stomach muscles and glutes should be sharing the work.


These are exercises that we've found very useful and want to share with our customers. But we're not certified instructors. Always consult your specialist before beginning any exercise programme. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.

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  • Jeff ThomasNovember 4, 2017 at 12:19pm
    Excellent videos. Excellent advice. Looking forward to more videos like this. Well done Reply
    • ShankaraNovember 4, 2017 at 2:07pm
      Hi Jeff, I'm so pleased you like the video, thanks:-)
      Shankara Reply
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