Truth be told I'm not much of a 'stretcher'.

I know mobility and flexibility are important, but I am a firm believer that quality strength training through full ranges of joint movement will do wonders for your overall mobility.

However, I fully understand that doing a lot of anything - strength training, sitting, long duration sleeping, car rides, etc- can cause havoc on your body.

The number one area my clients tell me gets ______ (insert descriptive pain work here) _______ is their lower back.

So, here are my 3 stretches to incorporate in to your next workout to help with back pain!

1) Couch Stretch.

This stretch addresses your quads and hip flexors. We hear a lot of about hip flexors leading to back pain, but those quads are much bigger and need just as much T.L.C. Throw this stretch in as an active recovery between upper body movements or at the end of your warm up. I like to do 2 sets of 60 seconds per side to get going.

2) Lateral Line Stretch.

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I think this movement checks a lot of boxes, I've written about it before, but the big winning feature is that it stretches you from the top down. Your lats, your lower back, hip flexors, IT band...this movement gets it all. You can't do this move enough. I do this as the first thing to start my workouts and typically for 5-8 deep breaths per side to END my workouts as well!

3) Deep Squat + Hamstring Floss.

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This move puts your lower back between a rock (squat) and a hard spot (your hips extending and stretching your hamstrings). I love dynamically stretching the hamstrings in movements applicable to the gym. Static stretching is cool, but the floss effect is next level. I like to do this for 2-3 sets of 8-12 reps EARLY in the workout or warm up.

Hey- before I sign off for the week, I wanted to let you know that my first 'standalone' workout program, "Dumbbell Decathlon" is on it's way for a January release! Fresh for the New Year, this program is a 10-week workout program that has built in options for 2, 3, or 4 workouts a week! I've been working hard on it behind the scenes to make sure that it's not only a kick ass program, but something that I am really proud to put out!

No clicks, no buy now, nothing like that, just letting you know something cool is coming if you are looking to add some structure to your workouts for the 2025 New Year!

Have a great week,

Casey