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How to Stretch for Back Pain: Lower Body Russian Twist

Ninety percent of all adults in the U.S. experience back pain sooner or later. Regular stretching can better your chances—or at least push sooner off until later.


  • Step 1: Lie flat on back Lie flat on your back on the floor with your legs straight together and your arms straight out from your sides in a ‘T’ shape, palms up.
  • Step 2: Raise feet Keeping your legs together, raise your feet off the ground by bending your hips and knees at 90û angles. Your calves will be parallel to the floor.
  • Step 3: Rotate lower body Pulling your belly button in toward your spine, slowly rotate your lower body to the left so the outside of your left leg and hip fall toward the floor as far as they will go without strain or pain.
  • Step 4: Hold position Keeping your arms and upper back in contact with the floor, hold for 10 seconds.
  • TIP: Your leg and hip might not reach the floor at first, but if you repeat this stretch regularly you’ll eventually make contact.
  • Step 5: Repeat on right Raise your bent legs back up and then slowly lower them to the right, repeating the stretch on your right side.
  • Step 6: Repeat on each side Raise your bent legs back up and repeat the stretch three to five times on each side.
  • Step 7: Release stretch Release the stretch by raising your bent legs back up, then lowering them straight out in front of you, one at a time. Back pain begone!
  • FACT: The most common cause of lower back injuries is doing activities that you’re not used to, like heavy lifting or shoveling snow.

You Will Need

  • Comfortable clothes
  • A floor
  • An exercise ball

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