Chris Freytag

Helpful Stretches for Low Back Pain Relief

Chris Freytag
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Duration:   10  mins

Low back pain is a common problem that nearly 80% of people will face at some point in their lives, and one of the most frequently asked questions doctors receive is how to eliminate it. If you’ve had this pain for over three months, it is considered to be chronic, and you’re probably looking for relief. Stretches for low back pain might just do the trick.

Low back pain can happen for many reasons, but the most common reason is that the watery discs in our spine that separate our vertebrae start to degenerate, compress, or herniate. Then, the muscles that surround the spine have to work harder, causing them to become very tight. This video contains great stretches for low back pain and is designed to help you reduce or eliminate this pain caused by muscle tension. Of course, you should always clear things with your doctor and make sure that your pain isn’t coming from a larger issue. If, however, it is due to tight muscles in your lower back or normal wear and tear, Chris Freytag will coach you through a short routine of exercises to beat back pain and help you move more freely.

The first part of the routine involves using a small ball that is rolled along the muscles of the spine. The massage ball is placed below the muscle, and by rolling around until you find your trigger point (or “sweet spot”), you massage the muscle with the weight of your own body. Following the ball routine, Chris demonstrates a few easy stretches for low back pain that have helped her feel better including a lying spinal stretch, seated spinal twist, and the cat and cow yoga poses. If you enjoy these poses, try our Yoga Flow For Back Pain as well!

All of these stretches are simple to perform and are total miracle workers for your lower back! Of course, don’t forget that a regular total-body stretch also works wonders for the tension in your back as well as the rest of your body. The word you hear repeated during this video is CONSISTENCY. Once you learn this routine, you’ll want to do it every day! So join us for the ride and alleviate your low back pain!

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3 Responses to “Helpful Stretches for Low Back Pain Relief”


    Thank you Chris for this video! I am a Gold Member and work out daily. I also just went back to the gym this week. I have obviously overdone something and woke up with a lot of discomfort in my back. While the pain is not in the lumbar area, I just walked through these exercises with you and things are feeling somewhat better. I will look at revisiting the exercises during my lunch & before bed to ensure that I caught the tight spot! Note that I also sit at a computer all day so I am sure posture comes into play as well. Thank you so much for sharing your knowledge & experience with back pain and how to relieve it! Will definitely be adding these stretches/exercises to my daily routine! :)

  2. Maria Pitts

    I appreciate your explanation and you sharing your story. I do suffer from chronic lower back and have degenerative spine and I'm also a runner. This was help as well as inspiring that it is possible to manage this pain and improve it. Thank you!

  3. CAROL

    Where can I purchase the massage ball Chris is using in the video?

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