Top 10 Stretching Exercises For Lower Back Pain

Posted by Sudam Shelar on Jul 29, 2024 in Blog

Lower back pain is a very common issue among people today which might make you want to look for some great lower back stretches. Lower back pain affects approximately 60-70% of people at some point in their lives.

The most common cause of lower back pain is the laid-back lifestyle that people live. According to the World Health Organization, lower back pain often leads to the inability of people to perform their daily activities. This problem can impact the overall quality of life of the people. If you ignore your lower back pain in the initial stages, it can eventually turn into a chronic problem.

As a consequence, back pain can rob you of your little joys in life. Fortunately, there are a few specific stretching exercises that will help you alleviate this concern. Let’s take a look at a few stretching exercises that will help you improve your mobility and get rid of the stiffness in your lower back pain.

 

A] Exploring The Best Stretching Workouts For Lower Back Pain

The below-mentioned are some of the best stretching workouts for lower back pain.

1. Knee To Chest Stretch

Knee-to-chest stretch is an easy stretching exercise for getting rid of lower back pain. All you need to do is lie on your back with your knees bent and feet flat on the floor. Bring one knee up to your chest and hold it with both hands for 15-30 seconds, then switch legs.

You can repeat the knee-to-chest stretch 3-4 times. This stretch will help you relieve the lower back muscles and help in relieving the tension.

2. Lower Back Rotational Stretch

Lower back rotational stretch is one of the great stretching exercises for the body and dealing with your back issues. Lie on your back, bend your knees and feet flat on the floor. Keep your shoulders firmly on the ground and roll both knees to one side.

To ensure that the stretch does its job, hold the position for 5-10 seconds. Then, you can return to the starting position. Repeat this stretch on the other side. Make sure that you perform 2-3 sets to increase the flexibility in the lower back and your spine. It will help in reducing the stiffness in the back.

3. Bridge Exercise

You can also perform bridge exercises to relieve your lower back pain. To perform this exercise, lie down on your back with your knees bent and feet flat on the floor. Put your arms on the side and lift your hips off the ground. Make sure that your knees, hips, and shoulders form a single line while lifting your hips. Hold this position for a few seconds and then put your lower back down.

Repeat this exercise for 10-15 times. It will help you strengthen your lower back, glutes, and abdominal muscles and also provide better support for your spine.

4. Cat-Cow Stretch

A cat-cow stretch is one of the best back-strengthening exercises. You can begin on your hands and knees by putting your wrists directly under your shoulders. Your knees should be under your hips.

Now, inhale while arching your back and lifting your head to get in the cow pose. While exhaling, make sure that you round your back and tuck your chin to your chest coming into a cat pose. Repeat this exercise for 10-15 times. The cat-cow stretch will help improve the flexibility in the spine and relieve tension in the back muscles.

5. Hamstring Stretches

To perform the hamstring stretches, lie on your back with one leg straight and the other bent. Now, lift the straight leg towards the ceiling and keep your knee slightly bent. Hold the back of your thigh or calf to deepen the stretch.

Hold this position for 15-30 seconds and then switch your legs. To reduce the tension in the lower back, stretch the hamstring muscles 2-3 times per leg.

6. Spinal Twist

A spinal twist is one of the back exercises for back pain that will help you relieve the lower back pain. Sit on the floor, extending your legs. Now, bend your right knee and place your right foot outside your left thigh. Twist your torso to the right while placing your left elbow outside your right knee for leverage.

Hold this position for 15-30 seconds and then switch the sides. This stretch will help you enhance your spinal mobility and relieve the stiffness in your lower back stiffness.

7. Cobra Stretch

When it comes to getting back pain relief, the cobra stretch is an excellent stretch. To perform the cobra stretch, lie your face down with your palms under your shoulders. Press into your hands to lift your chest off the ground. Extend your back and keep your elbows slightly bent.

If you perform this exercise right and hold the position for 15-30 seconds, it can prove to be an excellent lower back pain treatment. Repeat 2-3 times to stretch your lower back, abdominal muscles and to promote the spinal extension.

8. Piriformis Stretch

Piriformis stretch is yet another stretch that you can perform while lying on your back with both knees bent. Cross your right ankle over your left knee and pull your left thigh toward your chest. Hold this stretch for 15-30 minutes.

Switch your legs and repeat the exercise. Perform the 2-3 sets per leg to tension in the lower back and hips by stretching the piriformis muscle.

9. Seated Forward Bend

To perform the seated forward bend, sit with your legs extended straight in front of you. Inhale while lengthening your spine and lean forward as you exhale. Hold the stretch for 15-30 seconds and repeat 2-3 times.

A seated forward bend will help you stretch your lower back and hamstrings to improve overall flexibility.

10. Child’s Pose

You can begin the child’s pose on your hands and knees. Sit back on your heels and stretch your arms forward. Lower your chest towards the floor. Repeat the stretch 2-3 times holding every rep for 15-20 seconds.

Gently stretch the lower back, hips, and thighs to provide relief from your lower back pain.

B] What Are The Causes Of Lower Back Pain?

Lower back pain can arise from several factors. The below-mentioned are some of the common reasons why your lower back hurts.

• Poor posture
• Muscle strain
• Herniated discs
• Degenerative disc disease
• A sedentary lifestyle
• Obesity
• Stress

C] What If My Lower Back Hurts While Performing Lower Back Exercises?

If you experience pain while performing these workouts for lower back pain, it’s important to stop immediately. You should reassess your technique and ensure that you are performing each stretch correctly without pushing your body beyond its limits. You can also consult a personal fitness trainer to know how to get rid of back pain instantly.

Conclusion

These ten lower back stretches for lower back pain can help you enhance your flexibility and also provide you pain relief. Make sure that you perform each stretch correctly and listen to your body while performing these stretches. Ensuring the proper technique will help you avoid further injury. If you need personalised support and advice, you can contact me for a professionally tailored program for your specific needs.