Lower back pain could be an indication of an underlying issue, such as acute pancreatitis or kidney stones. It could be an effect of a lifestyle that is sedentary lifestyle and repetitive motions, or the result of a pull on a muscle.
Discover 7 effective lower back stretches to relieve pain, reduce tension, and improve flexibility. Easy-to-follow exercises you can do at home for daily back relief.
7 Best Lower Back Stretches to Relieve Pain Fast
Certain yoga poses, such as Child’s Pose, and gentle stretching exercises, such as the pelvic tilt, can assist in relaxing muscles that are tight in your lower back.
Be particularly gentle and cautious in the event of an injury or health issues. It’s best to speak with your doctor prior to beginning any type of exercise, particularly if you could be suffering from an injury or have recently sustained an injury.
It is recommended that the National Institute of Neurological Disorders and Stroke (NINDS)Trusted Source advises against abrupt movements that could make your back ache or jolt, and instead, do low-impact exercises to strengthen abdominal muscles and your back.
While you do these lower back stretches, make sure to take your time and pay attention to your breathing. Focus on the rhythm of your breath. Utilize your breathing as a guideline to avoid overdoing it or straining it. It is important to breathe comfortably and comfortably throughout each position or stretch.
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1. Child’s Pose
This gentle yoga pose stretches key muscle groups like the glutes, lats, and spinal extensors, helping to ease tension and discomfort throughout your neck, back, and shoulders. It also has a calming effect on the body, helping to release tightness in your lower back and improve overall spinal flexibility.
To perform this lower back stretch, follow these instructions:
- While kneeling with your hands on the floor, lower your hips and place your heels.
- Hold your hips in a tight circle while you fold your arms forward, moving your hands to the sides.
- Place your belly on your hips.
- Lengthen your arms to either side or in front of your body while keeping your palms facing downwards.
- Take deep breaths and allow your body to release any tension or tightness.
- Do this for up to one minute.
This pose can be done repeatedly during your stretching routine. You can include it as part of your regular stretching routine.
2. Knee-to-chest stretch
This stretch will relax your thighs, hips, and glutes. It also promotes relaxation.
To perform this lower back stretch, follow these instructions:
- Lay on your back, with your knees bent. Place your feet flat on the ground.
- Make sure your left leg is bent or straighten it out on the floor.
- Bring your right knee to your chest and then clasp your hands on your hips or the high point of the shinbone.
- Stretch your spine to your tailbone and be sure not to lift your hips.
- Breathe deeply and release any tension.
- Do this for 30 seconds – 1 minute.
- Repeat the exercise with the second leg.
3. Piriformis stretch
This stretch stretches your piriformis muscle, which is located deep within your buttocks. Stretching this muscle could alleviate tightness and pain in your buttocks and lower back.
To perform this lower back stretch, follow these instructions:
- Relax onto your back, bend your knees, and keep your feet flat on the floor.
- Your right ankle should be at the same point as the left leg.
- Place your hands on your left thigh, and push them towards the chest till you are able to feel an increase in your flexibility.
- Hold this position for 30 seconds to 1 minute, depending on your comfort level.
- Then, repeat the reverse side.
4. Seated spinal twist
This classic twist stretches your glutes, hips, and back, helping to release tension and boost spinal flexibility. It also targets your shoulders, core, and neck, and the gentle pressure can help stimulate your internal organs.
To perform this lower back stretch, follow these instructions:
- You should sit on the floor with both legs extended towards the front.
- Turn your left knee and place your foot across in front of your right leg.
- Your right arm should be on the inside of the left leg.
- Put your left hand behind you to provide support.
- Beginning at the bottom of your spine, turn towards the left.
- You can hold this pose for up to 1 minute.
- Repeat the process on the opposite side.
5. Pelvic tilt
Pelvic tilts help build strength in abdominal muscles. This assists in relieving the tightness and pain in your lower back. They also help your glutes and your hamstrings.
To perform this lower back stretch, follow these instructions:
- Lie down on your back with your knees bent and feet flat.
- Tighten your core muscles and slowly press your lower back into the floor.
- Hold this position for up to 10 seconds while breathing normally.
- Take a break and take several deep breaths to relax
- Perform 1 to 3 sets, 3 to 5, for each set.
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6. Cat-Cow
Cat-Cow is an excellent method to awaken your spine and stretch your neck, shoulders, and chest.
To perform this lower back stretch, follow these instructions:
- Take a step forward on all fours, in a tabletop pose (hands and knees firmly on the ground).
- Put your hands on your feet while you inhale to gaze upwards and allow your belly to expand with air.
- Exhale and tuck your chin into your chest while arching your spine upwards towards the ceiling.
- Keep this motion pattern going by breathing with each breath.
- Repeat this process for 1 to 2 minutes.
7. Sphinx stretch
The Sphinx stretch is a relaxing backbend that lets you be at ease and active. The baby backbend stretch helps strengthen your glutes, spine, and chest.
To perform this lower back stretch, follow these instructions:
- Relax on your stomach and place your elbows beneath your shoulders with hands spread out to the front, hands facing downwards.
- Put your feet a little apart. It’s fine that your toes are big enough to be touching.
- Engage the lower back and buttocks, and thighs as you raise your chest and head.
- Maintain your strength in your abdominals and lower back, and breathe deeply.
- Push your pelvis to the floor.
- Focus your eyes straight ahead or close your eyes gently.
- Keep this posture for 30 seconds or 1 minute.
Final Thoughts
Lower back pain can make life harder than necessary, yet medication and appointments don’t always provide relief. Sometimes, taking just five or ten minutes each day to stretch mindfully could make a remarkable difference!
These seven lower back stretches are simple, effective, and easily integrate into any routine, no matter if it’s at home, at work or even when traveling. Start small but be consistent – your body will thank you.
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