15 min Flow for Your Lower Back

Lower back pain is one of the MOST common complaints we hear here in and outside of Tradewinds. 

“What’s bothering you today?”

“Oh, my lower back is super tight, I can barely bend over.”

Or there is that moment that you go to get out of your chair, either at the office or the kitchen table, after sitting for 3 or 4 hours and you feel like you are going to need a walker to make it to the bathroom. 

A healthy lower back is very important for longevity. If our lower back goes, it makes any form of mobility, from walk to running to even just standing, increasingly difficult. As our bodies age and begin to break down, it gets even worse. So why not take care of it?

So here is a 15 minute flow that you can do to help stretch out your lower back and keep it healthy. 

From standing:

Standing quad stretch (hold each side for 2 minutes)

Kneeling on the ground:

Hamstring stretch (hold each side for 2 minute)

Kneeling Lunge (hold each side for 1 minute)

Downward Facing Dog (hold for 1 minute)

Seated on the ground:

Seated Forward Fold (hold for 2 minutes)

Laying on the ground:

Sagittarius stretch (hold each side for 1 minute)

There you go, 15 minutes to a healthy and happy lower back!

Want more specific mobility routines? Schedule a FREE Intro Call and talk with one of our expert coaches about what’s bothering you. 

Coach Andy is an Owner and Head Coach at Tradewinds. He grew up in traditional martial arts and uses that rigor and discipline in his CrossFit training. The more technical the movement, the better, with his specialty being the olympic lifts, especially the snatch.