Moves to Do Now to Prevent Back Pain
2. Lunges. The time-tested standby is fantastic for rebalancing your hips and untwisting your lower back.
- Standing with your feet hip-width apart, step one foot back in a long lunge. Make sure you are bending that back knee! It’s very common in people with tight hips and lower backs to be knee-bend resistant, so do this in front of a mirror and make sure you’re getting a nice 90-degree bend.
- Next, pull your shoulders directly above or behind your hips without hyperextending your mid-back. To do this, think about the front of the hip lengthening, and you’ll squeeze the glute firmly on the back leg to open the hip as much as possible. You should feel a tremendous stretch along the front of your thigh and into your lower abdomen. You should not feel pain or tension in your back.
- To increase the stretch, lift your arms above your head with the elbows straight. Twist your body away from the back leg; so, if your right leg is back, twist to the left and really extend through your right arm to get a stretch down the whole right side of your body.
- Repeat the same stretch on the other side.