7 Stretches for lower back pain – Part 2
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.
Supermans
A person needs strong back extensors to maintain good posture. These muscles run along either side of the spine.
Weak back extensors can reduce spinal and pelvic support but doing this exercise can help.
To perform a Superman:
• Lie face down on the ground and stretch both arms out in front of the body, keeping the legs stretched out and flat on the ground.
• Raise both the hands and feet, aiming to create a gap of about 6 inches between them and the floor.
• Try to pull in the bellybutton, lifting it off the floor to engage the core muscles.
• Keep the head straight and look at the floor to avoid neck injury.
• Stretch the hands and feet outward as far as possible.
• Hold the position for 2 seconds.
• Return to the starting position.
• Repeat 10 times.
Seated lower back rotational stretches
The seated lower back rotational stretch helps relieve pain, working the core muscles and strengthening the lower back.
To perform the seated lower back rotational stretch:
• Sit on a chair without arms, keeping the feet flat on the floor.
• Position the hands behind the head or place the left hand on the right knee to support the stretch.
• Twist at the core to the right, keeping the hips square and the spine tall.
• Hold the position for 10 seconds.
• Repeat the exercise on the other side.
• Repeat on each side 3–5 times.
Piriformis stretches
This stretch works your piriformis muscle. Stretching this muscle may help relieve pain and tightness in your lower back. The piriformis is a small muscle that runs diagonally through the glutes. It is one of the external rotators of the hip and will become tight in people who spend significant time sitting, driving, or climbing stairs.
To perform a piriformis stretch:
• Lie on your back with both knees bent and your feet flat on the floor.
• Place your right ankle at the base of your left thigh.
• Then, place your hands behind your left thigh and pull up towards your chest until you feel a stretch.
• Hold this position for 30 seconds to 1 minute.
• Then do the opposite side.
Supported bridge
Use a foam roller to perform the supported bridge. It helps decompress your lower back through supported elevation.
You can increase the stretch in your lower back by extending one or both legs from their bent position.
To perform the supported bridge:
• Lie on your back with your knees bent and feet flat on the floor.
• Lift your hips and place a foam roller underneath them.
• Completely relax your body into the support of the floor and the foam.
• Hold for 30–60 seconds and repeat 3–5 times.
Belly flops
Similarly to the supported bridge exercise, the belly flop exercise uses a rolled towel to decompress your lower back through supported elevation.
To perform the belly flop:
• Roll up a towel or blanket lengthwise and place it horizontally in front of you.
• Lie front-side down over the towel or blanket so that your hip bones are pressing into it.
• Completely relax your body. You can turn your head to either side.
• Stay in this position for 1–2 minutes and repeat 1–3 times, resting 30–60 seconds between sets.
Pelvic Tilt
When you’re suffering from lower-back pain, you might feel as if your entire pelvic area is immovable. This stretch can help you start to bring some movement back to this area gently.
How to do a pelvic tilt:
• Begin by lying on a yoga mat with your knees bent and feet flat on the floor.
• Try to relax your low back, keeping it in a neutral position (which means you should feel a slight curve in your low back if you place the top of your hand under your back).
• Activate your core muscles and then flatten your low back against the floor by slightly tilting your pelvis upward. Repeat 12 to 15 times.
• You can either have your arms resting by your sides or behind your head, depending on what’s more comfortable.
• Do not hold your breath as you perform this exercise
Knee-to-chest stretch
The knee-to-chest stretch can help lengthen your lower back, relieving tension and pain.
To perform the knee-to-chest stretch:
• Lie on your back with both knees bent and your feet flat on the floor.
• Keep your left knee bent or extend it straight out along the floor.
• Draw your right knee into your chest, clasping your hands behind your thigh or at the top of your shinbone.
• Lengthen your spine and avoid lifting your hips.
• Breathe deeply, releasing any tension.
• Hold this pose for 30 seconds to 1 minute.
• Repeat with the other leg
• You can also wrap a yoga strap around your leg if it’s hard for your arms to reach.
• To deepen the stretch, tuck your chin into your chest and lift your head up toward your knee.
