Did you know back pain is a common reason why people have to miss work or go see a doctor? Are you looking for back pain relief?
We have some stretches that might help.
In this guide, we’ll go over stretches for low back pain.
Want to learn more? Keep reading.
Try a Trunk Rotation
A trunk rotation stretch will relieve tension in your lower back region. This stretch will also strengthen your back muscles, abdominals, and the muscles around your pelvis.
To complete this stretch, lie down on your back. Bring your knees toward your chest. Position yourself like you were sitting in a chair.
Extend your arms out to the side and keep the palms face-down to the floor. Keep your knees together and hands on the floor as you slowly roll your bent knees to the right.
Hold this position for 20 seconds. Return to the beginning position and slowly roll to the left and hold for 20 seconds. Aim to repeat this stretch 10 times on both sides.
Child’s Pose
Tuck your legs beneath you and sit on your heels. Bend forward at your waist and stretch your arms over your head on the floor. You want to lengthen your lower back muscle.
Hold this stretch for one minute before sitting back up. Repeat this stretch five times.
Spinal Twist
The seated spinal twist will work your back, glutes, and hips. You will improve mobility in your spine while stretching your neck, shoulders, and abs.
The pressure of the stretch will stimulate your internal organs. To complete the spinal twist, first, you’ll need to sit on the edge of the cushion and extend your legs to the front.
Bend your right knee. Place your foot near the outside of your left thigh. Then, you’ll need to bend your left leg. Place your foot near your right thigh.
Lift both arms up and keep your palms facing one another. Slowly twist to the right side. Put your right hand behind you, so you feel stabilized.
Place your left arm through your right leg like you’re hugging it. Hold this pose for one minute.
Then, you’ll repeat this twist on the opposite side.
Spine and Neck Stretch
Slowly stretch your spine, chest, neck, and shoulders with this stretch. Go into a tabletop position with your knees and hands on the ground.
Press into your feet and hands as you inhale and lookup. Let your belly fill up with air. Exhale slowly and tuck your chin down toward your chest. Arch your spine upward as you exhale.
Continue this pattern for two minutes.
Gentle Backbend Stretch
Try this stretch that’s both relaxing and active. You will strengthen your chest, spine, and buttocks.
Lay on your stomach and keep your elbows below your shoulders, and your hands extended with your palms facing down. Keep your feet apart just a bit.
Engage your thighs, buttocks, and lower back while you lift your chest and head. Breathe deeply, and keep your abdominals taut. Press your pelvis to the floor.
Look forward or close your eyes while you hold this position for three minutes.
Knee to Chest
Did you know tightness in your hips can contribute to lower back pain? To stretch your back, hamstrings and glutes lay on your back while bending one knee. Keep your other leg straight.
Put your hands behind the leg and tug it toward your chest until you feel a stretch in your back.
Place your hands over your shin on the bent leg. Hold for one minute before switching legs and doing the same. Repeat your stretch five times on both legs.
Piriformis Stretch
There is a small muscle that runs diagonally through your glutes, and it’s called the piriformis.
It’s one of the external rotators of your hip. The piriformis will get tight if you spend a lot of time driving, climbing stairs, or sitting.
An inflamed piriformis will irritate the sciatic nerve, which passes through it.
Lie flat on the ground with one of your knees bent. Tug your knee toward your chest and hold for a minute.
Switch your legs and repeat this action. Do the stretch five times on each leg before relaxing.
Pelvic Tilt
Lack of stability and core strength can affect lower back pain. If your abdominal muscles aren’t strong, the muscles of your lumbar spine need to work harder. These muscles help stabilize your body and balance.
One way to improve your core stability is to lie flat on the ground and bend your knees.
Tighten your abdominal muscles. Press your back into the floor. Try to hold this for 10 seconds and repeat 20 times. Rest your arms behind your head or by your side.
Keep your shoulders pressed to the floor. Keep your feet flat on the ground. Don’t hold your breath while completing this exercise.
Lower back pain is common, but you can strengthen your body. Improve core stability and hip flexibility and lengthen your back muscles during stretches.
If your back pain is chronic, you might want to look into a low back pain treatment.
Now You Know Stretches for Low Back Pain
We hope this guide on stretches for lower back pain was helpful. Use these stretches to help strengthen your core and stretch your back muscles. We hope your low back pain lessens.
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