{"id":147939,"date":"2025-09-11T02:27:13","date_gmt":"2025-09-11T02:27:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/147939\/"},"modified":"2025-09-11T02:27:13","modified_gmt":"2025-09-11T02:27:13","slug":"this-one-move-provides-instant-relief-for-lower-back-pain-trainers-say","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/147939\/","title":{"rendered":"This one move provides instant relief for lower back pain, trainers say"},"content":{"rendered":"

Studies<\/a> show 9.5 million people in the UK alone experience lower back pain<\/a> each year, but it\u2019s not something you have to live with. According to strength and conditioning coach Andy Vincent<\/a>, the world\u2019s greatest stretch could provide instant relief \u2013 if done correctly. \u2018Performed slowly and with control, the stretch acts not only as a mobility drill but as a strengthening exercise,\u2019 he explains. \u2018This makes it an excellent option for improving lower back stiffness and reducing pain.\u2019 Here\u2019s how to do it correctly, what makes it better for your lower back than other exercises, how often to do it to reduce pain, plus who should avoid it and alternatives to try. <\/p>\n

How does the world\u2019s greatest stretch help lower back pain? <\/p>\n

Vincent says: \u2018This movement takes your lower back and surrounding areas through multiple ranges of motion in your body, which releases tension and mobilises every area. Lower back pain can sometimes cause referral pain to other areas and vice versa, so it’s essential that you stretch and strengthen all the surrounding areas, and the world’s greatest stretch is a way to do all of this in one move.<\/p>\n

\u2018The initial lunge and reach position stretches your glute and inner thigh of the front leg. As you rotate and reach your arm up towards the ceiling, your spine is taken through flexion, extension, and rotation. Straightening your front leg then provides a strong hamstring stretch, while coming upright with an overhead lateral reach gives you both a hip flexor stretch and lateral flexion of the spine.<\/p>\n

What to Read Next<\/p>\n

\u2018In a single sequence, your spine is moved through all of its key motions and the surrounding structures are mobilised. Performed slowly and with control, it acts not only as a mobility drill but also as a strengthening exercise. This makes it an excellent option for improving lower back stiffness and reducing pain.\u2019 <\/p>\n

What makes it better than other moves for reducing lower back pain?<\/p>\n

\u2018The world\u2019s greatest stretch gives you more bang for your buck. It covers all the major bases that could cause lower back pain in a single sequence \u2013 as explained above, so rather than targeting each issue with separate exercises, it does it all in one.\u2019 <\/p>\n

How often should you do it to reduce lower back pain?<\/p>\n

\u2018If you\u2019re currently experiencing back pain, I recommend doing a few rounds of this every morning and evening, or whenever you have time \u2013 just aim for once or twice a day if possible. As you move through it, scan your body and pay attention to any stiffness or discomfort. Spend more time in the segment of the stretch that feels tightest. For example, if you feel your hamstrings are tight, hold the hamstring stretch portion of the move for a few more seconds.\u2019 <\/p>\n

How to do the world\u2019s greatest stretch \"Image<\/p>\n

The move can be performed with your knee down as in this demonstration, or hovering above the ground<\/p>\n

Step forward into a long lunge (knee can be resting on the ground as in the video above, but aim to keep it hovering above ground). Place both hands on the floor framing your front foot.Keep the opposite hand to the front foot on the floor, then reach the free hand up to the sky, rotating through your spine and opening the hip on the opposite side.Return both hands to the floor. Try to straighten your front leg to lengthen the hamstring.Come upright through your torso while keeping your feet grounded, lifting the chest to feel a strong hip flexor stretch.Switch sides and repeat.Who should avoid doing the world\u2019s greatest stretch for lower back pain?<\/p>\n

\u2018The sequence can feel a little complicated. If the thought of putting all the movements together feels intimidating, then it may not be the best option for you. Likewise, if any of the individual movements cause discomfort \u2013 especially if going deep into a lunge brings on pain \u2013 this may not be the right exercise.\u2019 <\/p>\n

3 alternatives for people with lower back pain <\/p>\n

\u2018I would simply break the world\u2019s greatest stretch down into three isolated exercises rather than combining everything into one. This should include’:<\/p>\n

1.Kneeling hip flexor stretch with an overhead arm reach<\/p>\n

2. Glute stretch in isolation, such as pigeon pose or the 90\/90 hip stretch<\/p>\n

3. A spine flexion and extension, like a cat-camel stretch<\/p>\n

RELATED STORIES\"Headshot<\/p>\n

As Women\u2019s Health UK\u2019s fitness director (and a qualified yoga teacher), Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red.<\/p>\n

Now, she oversees all fitness content across womenshealthmag.com.uk<\/a> and the print magazine, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, where we showcase the women proving that age is no barrier to exercise. She has also represented the brand on BBC Radio London, plus various podcasts and Substacks \u2013 all with the aim to encourage more women to exercise and show them how.<\/p>\n

Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.\u00a0<\/p>\n