Call Us! 1-847-495-2557

3 Simple Stretches to reduce lower back pain

Man, I was waiting for my car to get an oil change, and I brought my laptop with to do “work” mainly to kill the boredom of sitting at the dealer for an hour.

I was sitting in their lounge at a desk “working” and after about 40 min or so. My back started to tighten up, particularly my lower back.  I got up walked around and stretched and went back to my chair.

This reminded me when I worked at an office job and sat in a cubicle for hours looking at paperwork and a computer screen. The only time I would get up was to use the bathroom and lunch.  My lower was consistently sore, stiff and uncomfortable.

What did I do?  Nothing really…until I found out I had a herniation of my L5 S1.  I can’t say for sure it was caused by sitting all but I know it didn’t help.

That was in late 2007 this herniation took me out of action for about 4-5 months.  After that I was very conscious of my lower back.   But I had ot
her jobs that required me to sit after, and my back was still an area of concern.

One job I had I was fortunate enough to work in a physical therapy clinic for North Shore Hospital.

There, one of the therapist saw me stretching and gave me some advice and showed me 3 SIMPLE stretches I could do while sitting.
I’m going to share them with you now.
1)Full Spine Stretch-This one is simple just go ahead and bend all the way over while still sitting in your chair and try to touch your hands to the ground in between your feet. And hold 10-30 seconds.
When you come back up, come up very slowly one vertebrae at a time.
2) Seated hip stretch-The next two are really going make a difference.  Take this one slow! Start off with your left leg and cross it over like seen below.  Point your toes back to get some tensions. Then slowly bring your chest down trying to touch y
our leg.  Hold for 10-30 seconds. Do both sides.
3) Seated Hamstring stretch-Go ahead and extend one of your legs in front of you.  Point your toes back and slowly bend at the waist, keeping your back straight, trying to touch your chest to your leg.  Hold for 10-30 seconds and repeat on both legs.



Of course I’m not a doctor and I am just speaking from experience with my own back pain.  I did more to alleviate my pain, lose weight strengthen my core etc.  These are just 3 simple stretches that can help you loosen up especially if your stuck sitting for a prolonged period of time.

Until next time.

Carlos Archila

Head Instructor

Lake County Brazilian Jiu Jitsu


Carlos Archila is the owner and head instructor of Lake County Brazilian Jiu Jitsu in Mundelein, IL.  He has been training jiu jitsu over a decade, and is a proud affiliate of New Breed Training Center/Bonsai JJ-USA.  For more information about our classes please visit or call 847-495-2557


Leave a Comment