7 Stretches to relieve lower back pain – Part 1
Lower back pain can be a debilitating and painful condition.
Fortunately, staying physically active may be the most effective and cost-efficient way to soothe or prevent it. Exercise also increases blood flow to the lower back area, which may reduce stiffness and speed up the healing process. It may simply be a side effect of a sedentary lifestyle or repetitive motions. Regardless of what’s causing your lower back pain, these seven stretches can help to reduce the pain and strengthen the muscles in your lower back. Doing exercises to strengthen the lower back will help alleviate and prevent lower back pain. It can also strengthen the core, leg, and arm muscles.
• Aim to hold each stretch for at least 10 seconds and preferably 30 seconds or longer. The pain-relieving benefits will increase the longer you hold these stretches.
• Don’t forget to breathe! Focusing on using your breath can help you cope with any feelings of discomfort.
Minor lower back pain normally gets better on its own within a few days or weeks.
Safety First
It’s important that you stretch your lower back with safety and care. Be cautious if you have any type of injury or health concern, It’s best to talk with your doctor first before starting any new types of exercise. You can do these stretches once or twice a day. But if the pain seems to get worse, or you’re feeling very sore, take a day off from stretching. Be mindful of your body’s limits and don’t push your body to do too much. Listen to your body and do what feels best for you in each moment. As you go through these stretches, take your time, and focus on your breathing. Use your breath as a guide to make sure you don’t strain or overdo it. You should be able to breathe comfortably and smoothly throughout each pose or stretch.
Child’s Pose
This traditional yoga pose stretches your glutes, thigh muscles, and spinal extensors. It will help to relieve pain and tension in your spine, neck, and shoulders.
Modifications: If you feel like you need some extra support, you can place a rolled-up towel on top of or underneath your thighs.
To do Child’s Pose, follow these steps:
• With your hands and knees on the ground, sink back through your hips to rest them on your heels.
• Hinge at your hips as you fold forward, walking your hands out in front of you.
• Rest your belly on your thighs.
• Extend your arms in front of or alongside your body with your palms facing up.
• Focus on breathing deeply and relaxing any areas of tension or tightness.
• Hold this pose for up to 1 minute.
• You can do this pose several times during your stretching routine. Feel free to do it between each of the other stretches you do.
Seated Spinal Twist
This classic twist stretches your hips, glutes, and back. It increases mobility in your spine and stretches your abdominals, shoulders, and neck. The pressure of this stretch also stimulates your internal organs.
Modifications: To make this pose more comfortable, keep your bottom leg straight. For an extra stretch, add in neck rotations during this pose by inhaling to look forward and exhaling to turn your gaze backward. Do 5 to 10 on each side.
To do a seated spinal twist, follow these steps:
• Sit on the floor with both legs extended out in front.
• Bend your left knee and place your foot to the outside of your right thigh.
• Place your right arm on the outside of your left thigh.
• Place your left hand behind you for support.
• Starting at the base of your spine, twist to the left side.
• Hold this pose for up to 1 minute.
• Repeat on the other side.
Cat-cow
Cat-cow stretch is a great way to wake-up your spine while also stretching your shoulders, neck, and chest.
Modifications: You can also perform this exercise in a chair with your feet flat on the floor and your hands on your knees, making it perfect for sneaking in a few stretches at work.
To do the cat-cow stretch, follow these steps:
• Come onto all fours in a tabletop position (hands and knees on the ground).
• Press into your hands and feet as you inhale to look up, allowing your belly to fill with air.
• Exhale, tucking your chin into your chest and arching your spine toward the ceiling.
• Continue this pattern of movement, moving with each breath.
• Do this for 1 to 2 minutes.
Sphinx Pose
The sphinx stretch is a gentle backbend that allows you to be both active and relaxed. This baby backbend stretches and strengthens your spine, glutes, and chest.
To do the sphinx pose, follow these steps:
• Lie on your stomach with your elbows underneath your shoulders and your hands extended in front, palms facing down.
• Set your feet slightly apart. It’s okay for your big toes to touch.
• Gently engage your lower back, glutes, and thighs as you lift your head and chest.
• Stay strong in your lower back and abdominals, breathing deeply.
• Press your pelvis into the floor.
• Gaze straight ahead or gently close your eyes.
• Hold this pose for 30 seconds to 1 minute.
Seat Forward Fold
The seat forward fold stretches the hamstring muscles to relieve tightness and release tension in your spine. You can increase or decrease the tension of this stretch by grabbing the towel closer or farther from your feet. As you become more flexible over time, you can increase how long you hold the stretch, or reduce the time between stretches.
To perform the seat forward bend:
• Sit on the floor with your legs straight out in front of you.
• Hook a standard bath towel around the bottoms of your feet at the heels.
• Gently bend forward at your hips, bringing your belly down to your thighs.
• Keeping your back straight, grab the towel to help you bring your belly closer to your legs.
• Stretch until you feel mild tension in the back of your legs and lower back.
• Hold for 30 seconds, rest for 30 seconds, and repeat 3 times.
Supine Twist
This stretch not only helps to stretch your lower back but also your glutes, which can tighten when you’re The lower back rotational stretch can help relieve tension in the lower back and trunk. It also gently works the core muscles to improve stability.
To perform supine twist:
• Lie back on the floor with bent knees and feet flat on the ground.
• Extend your arms out to the side in a “T” position.
• Keeping the shoulders firmly on the floor, gently roll both bent knees over to one side.
• Hold the position for 5–10 seconds.
• Return to the starting position.
• Gently roll the bent knees over to the opposite side, hold, and then return to the starting position.
• Repeat 2–3 times on each side twice a day.
Bridge pose
Bridge pose work a person’s glutes. You use this muscle when you move your hips, particularly when you bend into a squat. The gluteus maximus is one of the most important muscles in the body, and keeping it strong can help support the lower back.
To perform a bridge:
• Lie on the ground and bend the knees, placing the feet flat on the floor hip-width apart.
• Press the feet into the floor, keeping the arms by the sides.
• Raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees.
• Squeeze the glutes with the shoulders remaining on the floor.
• Lower to the ground and rest for a few seconds.
• Repeat 15 times and then rest for 1 minute.
• Do 3 sets of 15 repetitions.
Takeaway
Performing exercises to work the core muscles can prevent injury, increase stability, and improve flexibility. People with lower back pain should also pay attention to their general posture and how they carry heavy objects to identify movements that may be responsible.
Anyone experiencing lower back pain that is severe or does not go away with gentle stretches and exercise should make an appointment with a doctor.
If any of these back exercises make pain worse, it is vital to stop doing them immediately and consult a doctor.
While lower back pain is extremely common, it is not something you have to live with every day. Improving hip flexibility and core stability as well as lengthening the back muscles by stretching can help reduce the symptoms of lower back pain. However, if your back pain is chronic, the above stretches may help but additional treatment may be warranted.
