My #1 Most Requested Practice for Reducing Back Pain in 5 Minutes

Got back pain? These are my top 3 stretches to lessen pain, increase flexibility, and energize your tired body. I’ve been teaching them to my patients over the past 8 years in my private practice and I freaking love them!

Try to do each stretch for a few minutes total: shoot for 20 seconds per side, 3 times each. Or just do whatever feels good.

#1 Kneeling Lunge

Kneel on the ground and place one foot in front of you flat on the ground, in a lunge position with the back knee and top of foot on the ground. Squeeze the glutes and press the pelvis forward, stretching the back leg. Keep your torso upright. Hold here. Feel free to gently rotate your trunk back and forth to find the best area to stretch for you.

#2 Seated Hip Stretch

Sit in a chair with your feet touching the ground. Place one foot over the knee, and then gently lean forward. Keep your back straight and lean forward from your hips. You should feel a stretch along the back side of your hip. This one is EXCELLENT for sciatica!

#3 Cat/Cow

Start on your hands and knees. Round your back up and tuck your chin in. Hold for 5-10 seconds then sink your chest down, arch your pelvis and lift your head. Hold for 5-10 seconds and alternate between these positions 10-15 times.

If you love these, check out my program Get Comfortable to learn how to heal your back pain naturally and quickly without long appointments, difficult workouts, or even leaving your living room.

As women, self-care is how we recharge. This is how we stay energized to take care of others, our careers and our homes.

This is how we stay HAPPY, HEALTHY, AND PAIN-FREE.

Stick around because I’m going to share my best tips and tricks for enjoying a pain-free life here and on Instagram @kelly.dunklow.

If you have any questions for me, please ask below! I’d love to help. :)