posted by Dr. Jeff Zelasko on Wednesday, July 11, 2018

TSA Long Haul Health with Dr Jeff Zelasko

Sitting in essentially the same position for hours on end each day can cause lower back pain.

In this episode we talks about the cause of that pain and some easy-to-do stretches that can help alleviate the pain.

Download the exercises HERE 


Standing Lower Back Stretch

TSA Long Haul Health Standing Lower Back Stretch

  1. Stand with feet shoulder-width apart.
  2. Take a deep breath, bend backwards as far as possible, then exhale to sink a little further into the stretch.
  3. Come up slowly and repeat.
  4. You should do this exercise 5 – 20 times. Each time working to progress further backwards in your stretch.
  5. In your last few times (3 – 5), be sure to exhale fully as you extend backwards to reach your end of range.

Want to watch this stretch on the video?   https://vimeo.com/279500198#t=1m35s

Download the stretching information HERE


Offloaded or Prone Lower Back Stretch

TSA Long Haul Health Prone Lower Back Stretch

  1. Lay on your stomach on a flat, sturdy surface.
  2. Put your hands shoulder-width apart.
  3. Take a deep breath and push up to slowly to straight elbows.
  4. Use your arms only. Keep your low back and gluteals relaxed.
  5. Allow your pelvis to stay relaxed and as close to the surface as possible, putting your back into further extension.
  6. Exhale when you’ve bent backwards as far as you can.
  7. You should do this exercise 5 – 20 times. Each time working to progress further backwards in your stretch.
  8. In your last few times (3 – 5), be sure to take a deep breath and exhale fully after you’ve extend backwards as far as possible.

Want to watch this stretch on the video?   https://vimeo.com/279500198#t=2m

Download the stretching information HERE

Note: It’s natural to feel some tension and mild strain across your low back but if this causes any significant pain stop immediately. This is a good time to seek the advice of your chiropractor or primary care physician.

This video and demonstrated exercises are not an attempt to diagnose or treat a specific diagnosis. These are simply some tips and tricks to help make your trip a little more comfortable.

About The Author

Jeff Zelasko, DC, MS, is a board-certified chiropractic physician in the greater Portland, Oregon region who specializes in sports medicine and occupational injuries.  A graduate of the University of Western States, he also earned a Master of Science degree in Sports Medicine. Dr. Zelas ... read more