Whether you're big and tall or skinny and tall, as tall guys, we're often plagued with lower back pain, and this can massively impact our day-to-day life. But we're here to help! Check out 6'10" Mike demonstrating our favourite stretches for lower back pain. 

Back Flexion Stretch

This is a great stretch to open up some space in your lower back and lower vertebrae. 

  1. Lie on your back and slowly pull your knees up towards your chest
  2. Interlock your fingers below your knees, at the top of your shins. 
  3. Flex your head forward until you feel a soft stretch across your lower back.
  4. Breathe through the whole process, and on each exhale, try to bring your knees slightly closer to your chest. 


Kneeling Lunge Stretch

This stretch is surprisingly good for sorting out our notoriously bad posture. Although you're stretching your legs here, you'll feel a stretch in your lower back as you lean forward further. 

  1. Begin with one knee on the floor, and one leg forward with that front foot flat on the ground.
  2. Lean forward with your hands on your front leg for balance.
  3. You should feel a stretch on the front part of your back leg, your hip flexor muscles.
  4. Repeat this a few times and switch sides. 


Knee to Chest Stretch

This stretch is very similar to the back flexion stretch we started with, except this uses one leg at a time to stretch more to the sides of your back. 

  1. Lie on your back with your knees bent and both feet flat on the floor.
  2. Hold one leg with one hand around the ankle area and one hand at the knee. 
  3. Inhale, then exhale and gently pull your knee to your chest. Hold this for around 30 seconds 
  4. Switch sides and repeat!


The Andy Stretch (Outer Hip Piriformis Stretch)

This is one of Andy's favourite stretches for lower back pain - you should hear the noises he makes when he does it...

  1. Lie on your back with one leg flat on the ground, and the other leg bent with that foot flat on the ground, and the arm on the bent leg side straight out on the floor.
  2. Lift your bent leg over your flat leg, and place your flat foot to the outside of your knee. 
  3. Keeping your shoulders and stretched out arm as flat on the ground as possible, stretch your bent leg away from your body, exhaling as you do so.
  4. You should feel a stretch in your lower back/buttocks area. Hold this for 30 secs and switch sides.


So there you go! Our favourite stretches for lower back pain. Make sure you wear our gym clothes for tall guys, like our extra long sweat pants and training tops!

Until next time,