Have you ever experienced lower back pain? It can be excruciating and affects your daily routine. This is where lower back stretches come in handy. From our research, we have discovered some of the best lower back stretches that you can do right in the comfort of your home.
- Child’s Pose
The Child’s Pose is one of the most effective stretches for lower back pain. Begin by sitting on your heels then stretch both hands forward while lowering your torso to the ground. Rest your forehead on the mat then stretch your arms out in front of you. Hold this position for about 30 seconds then relax and repeat.
- Knee to Chest Stretch
The Knee to Chest Stretch is ideal for lower back pain caused by tight muscles. Begin by lying flat on your back then bend both knees. Next, lift your right leg and hold it with both hands. Slowly pull your leg towards your chest and hold it for about 20 seconds. Relax and repeat on the other leg.
- Piriformis Stretch
The Piriformis stretch is ideal for lower back pain that is caused by a tight piriformis muscle. Begin by lying flat on your back then cross your right leg over the left knee. Next, gently pull the left knee towards your chest and hold it there for around 30 seconds. Relax and repeat on the other leg.
- Spinal Twist
The Spinal Twist is effective for lower back pain caused by tight muscles and joints. Begin by lying flat on your back then bend your knees. Next, rotate both knees to one side while keeping your shoulders on the ground. Hold this position for about 30 seconds then relax and repeat on the other side.
- Cat-Cow Stretch
The Cat-Cow stretch is an excellent way of stretching the lower back muscles and improving flexibility. Begin by getting down on your hands and knees. Next, arch your back upwards while breathing in then lower your back while exhaling. Repeat this stretch for about 10 reps.
- Cobra Stretch
The Cobra Stretch is great for alleviating lower back pain and improving breathing. Begin by lying face down with your palms on the ground next to your shoulders. Next, slowly lift your chest off the ground while keeping your shoulders down and hold it for about 30 seconds.
- Hamstring Stretch
The Hamstring Stretch is effective for lower back pain caused by tight hamstrings. Begin by lying flat on your back then bend your knee and place the foot flat on the ground. Next, lift the other leg and hold it with both hands. Slowly straighten the leg towards the ceiling and hold it for about 30 seconds then relax and repeat on the other leg.
- Seated Forward Fold
The Seated Forward Fold stretch is a great way to stretch the lower back and the hamstrings. Begin by sitting down on the ground with your legs stretched out in front of you. Next, lean forward and try to touch your toes while keeping your back straight. Hold this position for about 30 seconds then relax and repeat.
- Pigeon Pose
The Pigeon Pose is effective for stretching the hips and the lower back. Begin by getting down on all fours then bring your right knee forward and place it behind your right wrist. Next, extend your left leg behind you while stretching your torso forward. Hold this position for about 30 seconds then relax and repeat on the other leg.
- Standing Hamstring Stretch
The Standing Hamstring stretch is great for stretching the lower back and hamstrings. Begin by standing straight with your feet hip-width apart. Next, put your right foot on a slightly raised surface while keeping your knee straight. Place both hands on your hips and bend forward from your waist. Hold this position for about 30 seconds then repeat for the other leg.
Conclusion:
Lower back stretches are essential for preventing and treating lower back pain. By incorporating these stretches into your daily routine, you can significantly reduce the risk of developing lower back pain. Remember to start slow and gradually increase your intensity level. It is also essential to speak to your healthcare provider before starting any new exercise regimen.
