Keeps Your Back Pain-Free All Day

All you need is a chair with a comfortable seat to complete these lower back stretches. This is exercise 1 from the book *Overcome neck & back pain*. Much of the pain of low back pain comes from the muscles and fascia of the lower back itself. And anyone who is suffering low back pain is loathe to bend forwards to stretch this area (it hurts too
much!) and it's not long before you lose your confidence in this critical part of the body. Loss of function happens at the same time.

This simple exercise loosens the oblique muscles first and then, by adding a gentle rotation, lets quadratus lumborum be stretched in time, too. For many people, quadratus lumborum (or "QL") is the location of the pain of their back pain. The last part of the exercises uses trapezius to stretch latissimus dorsi—which connects directly to the thoraco-lumbar fascia. We have found that using the body to stretch itself yields the longest-lasting results (better than a partner or gravity in this regard).

And all of this happens in this exercise with the spine unloaded, and the relevant muscles relaxed—so you can get the movement and the stretch without the pain and discomfort. Make sure you stretch the tighter side a second time; experience shows that a marked right--left

difference in key functions is strongly correlated with recurring low back pain.

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