Sauna Stretches That Fix Lower Back Pain

Your lower back pain is a reminder your body has its very own Achilles heel, it’s just at the end of your spine instead of at the top of your ankle. This lower back torment is something everyone can relate to, with this pain being an agonizing feature of 619 million people worldwide. Whether you’re at the end of a keyboard or shovel, this pain hotspot is something we all endure. Fortunately, the home sauna is an often-untapped resource for healing this annoying affliction. Sure, you might get some relief after a relaxing sauna session, but that’s just the heat working its magic, and there’s a whole lot more you can do to gain lasting liberation from this pain. With the correct hydration, a proper stretching regime, and some crafty mobility exercises, you can get your back on track using your SaunaFin indoor sauna as a rehabilitation centrepiece. 

The Secret Lower Back Pain Merchant

Your spine is a thirsty camel, and if you don’t keep it flush with plenty of water, lower back pain can sink in. Long periods of dehydration put extra pressure on your kidneys, which can cause a sensation that’s often confused with muscle or spinal pain. What’s more, being dehydrated means your body pulls water from everywhere else, such as the fluids in between your spine’s disks and muscles, to keep your brain hydrated. The disks between your spine’s vertebrae act like cushions and become depressed when dehydrated, which creates pain. Even young people who are dehydrated can suffer from lower back pain as a result, according to recent research. How can the sauna help? Well, here at SaunaFin, we always recommend drinking at least 500ml of water before and after your sauna session to compensate for lost water, which also forges an excellent hydration habit that’ll keep your lower back out of your chiropractor’s hands. 

Stretch: The Hot Topic

When you feel the lower back pangs, your first instinct is probably to stretch. You sense the tightness, and then the pain rolls in afterwards. This knee-jerk response is on the money because research in the Journal of Physiotherapy found that stretching can reduce pain intensity and improve flexibility. However, sauna stretching goes one better. A trial found doing stretching moves like yoga in a sauna increased the flexibility and elasticity of the muscles more than if the same moves were done outside the sauna. Sauna stretches can dramatically improve your muscle elasticity, enhance joint mobility, and keep you more mobile. Even if you have an industrial-sized sauna, it can still be a relatively restrictive space, so it’s worth adapting your stretching routine. We’ve developed the ultimate lower back survival stretch guide you can use while destressing in your sauna so you’ll always leave refreshed and pain-free. Do these stretches for 60 seconds each when you feel the lower back pain, and you’ll get the best chance of getting ahead of the discomfort. 

Stretch 1: Seated Forward Fold

Muscles Stretched: Erector spinae, hamstrings, glutes, lower back

1. Sit on the sauna bench with your legs straight out in front of you, with your feet together and back against the sauna wall.
2. Inhale deeply, and as you exhale the air, slowly reach your hands toward your toes. You don’t have to touch them. Just go as far as you feel comfortable and pain-free. 
3. Keep your back straight and hinge from your hips, allowing your upper body to fold over your legs. Hold onto your ankles or feet to stay in that position. 
4. Inhale to slowly rise back to the start, allowing your spine to stack up one vertebra at a time.

Stretch 2: Lying Pigeon Pose

Muscles Stretched: Glutes, piriformis, hip flexors, lower back.

1. Lie on your back on your sauna’s bench with your knees bent and feet flat on the bench. The wall should be to your left. 
2. Cross your right ankle over your left thigh, just above the knee. Next, reach through your legs, grabbing the back of your left thigh with both hands, and gently pull it toward your chest.
3. Keep your head and shoulders relaxed on the bench.  
4. Switch sides of the bench so the wall is on your right and repeat on the other leg.

Stretch 3: Knees to Chest

Muscles Stretched: Lower back, glutes, hip flexors. 

1. Lie flat on your sauna’s bench, with your knees bent and feet flat.
2. Grab your knees with both hands and gently pull them toward your chest.
3. Keep your lower back against the bench, and make sure your head is down. 
4. Release your legs slowly to return to the start, then repeat, doing one leg at a time. 

Stretch 4: Seated Spinal Twist

Muscles Stretched: Lower back, obliques, glutes, erector spinae. 

1. Sit on the edge of your sauna’s bench with your legs straight in front.
2. Bend your right knee, placing your right foot outside your left thigh.
3. Place your left elbow on the outside of your right knee and twist your torso to the right, looking over your shoulder.
4. Release slowly, switch sides, and repeat. Depending on the space you have, you may need to switch to a different end of the bench. 

Sauna Vs Lower Back Pain

When you feel that familiar lower back agony, your first thought should be to fire up your home sauna. The heat is brilliant at improving your muscle’s elasticity and will help you stretch deeper into the moves mentioned above. There is a fine line, so don’t stretch beyond your limits, or you may create more harm than good. That said, by doing these moves each time you step into the sauna, you’re not only easing today’s aches but are building resilience against tomorrow’s strains. It helps if you have a high-quality, luxurious sauna that you can tailor to your stretching routine by adapting to the humidity and heat setting. SaunaFin indoor saunas, give you all the customization options you need to create a supremely relaxing environment that delivers real-world relief for your lower back pain. 

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