Coach Travis Roberts

If you’re getting started with your New Year’s health and fitness journey, you’ve got this!

Making changes to your routine is tough, but certainly not impossible 💪🏼

Do you want help with setting and following through with your goals this year?

I'm here to help.

Send me a DM that says "New Year" and let's make a game plan.

Here are 4 stretches that will help with your lower back pain. Do these before bed to help put you in a relaxed mood and increase your sleep quality.

1. Child's Pose: This stretch gently elongates the lower back muscles, relieving tension and increasing flexibility. It also decompresses the spine, promoting relaxation in the surrounding musculature. Hold this pose for 30-40 seconds while breathing deeply.

2. Cat-Cow Stretch: This dynamic stretch improves spinal mobility and loosens tight muscles around the lower back. It also encourages better posture and alignment by targeting both the upper and lower spine. Repeat this stretch 8-10 times.

3. Knees-to-chest stretch: This stretch reduces tension in the lower back by gently stretching the glutes and hip flexors, which are often tight and contribute to back discomfort. It also promotes relaxation in the lumbar spine. Hold for 30-40 seconds each leg.

4. Pigeon pose: This stretch opens tight hips by stretching your hip, flexors, glutes, and piriformis and also helps ease the pain from sciatica. Hold this for 30-40 seconds on each side.