Long runs and hilly terrain can lead to a strained and pained lower back after a run. Try these two stretches to relieve lower-back pain.
Sit on the floor and bend both knees like you're about to sit cross-legged. Bring your feet together.
Using your hands, press the bottoms of your feet together while using your elbows to press your knees toward the floor. Hold for ten seconds.
Extend your arms out in front of you to deepen the stretch and stay for a few breaths.
Sit on the ground with your legs extended in front of you.
Bend your right knee and place your right heel as close to your left sit bone as you can. Hug your right knee into your chest with your left arm as you twist to look over your right shoulder. Reach your right arm behind you to increase the stretch.
Maintain this position for up to ten seconds, lengthening the spine on the inhale and increasing the twist on the exhale. Then release the twist, straighten your legs out in front of you, and do this stretch on the other side.
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