Best Stretches For Your Lower Back Pain

One of the most common health issues faced by both youngsters and adults is lower back pain. The reason behind it could be many. It varies from person to person. In some people, the symptom could be due to an underlying condition. While in others, it could be the impact of a monotonous lifestyle. 

Regardless of the reason causing back pain, you ought to conduct stretches for your lower back pain. Doing proper stretches could help in reducing the pain. It will further help in strengthening the muscles of your back. 

Quick Overview

First things first, you stretch your lower back with utmost safety. Be careful when you are going to stretch yourself. Do not try to do it in one go. Be very cautious in case you have any sort of injury to the area. Seek the consultation of your doctor or healthcare expert before commencing the stretches for your lower back pain. 

Try doing the stretches thrice a week. Commence slow. If the pain is getting worse or rising at an enormous rate, you may feel sore. In case that happens, take a break. 

As you are doing the stretches, pay close heed to what you are doing. Make sure that your posture is right. Control the breathing power and rate. It is very important. Do not overdo it. That might even cause strain. Breathe comfortably throughout the entire process. 

Important Stretches For Your Lower Back Pain

Child Pose

Yoga Poses for Heart Disease
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One of the most common and best stretches for your lower back pain is Child Pose. It helps in stretching your glutes, spinal areas and thigh muscles.

Furthermore, it will relieve you from the pain and tension especially around your lower back. 

The effect is very relaxing. It helps in loosening up your lower back muscles. Boosts blood circulation and flexibility. 

How to do the pose?
  • Hands and knees touching the ground. Sit back on your heels. 
  • Move forward with your heels staying stagnant. Your knees are folded to the ground. 
  • Make your belly rest on your thighs. 
  • Extend your arms in the front as you are leaning forward, keeping your posture intact. 
  • Focus on deep breathing and relaxing without causing any tension. 
  • Hold the pose for 60 seconds. 
  • You can continue doing the stretch with a break of 15 seconds in between. You can do the stretch any time and even in between the other stretches as well. 
  • If you have become a pro in doing the posture, you can easily upgrade to a step further. But if you need support, you can anytime widen your knees and take the help of the cushion to lean forward. You may even use a towel to roll on the front and back to the posture. 
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Piriformis Stretch

Poses For Lower Back Pain Relief
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This stretch exclusively works for your piriformis muscle. When you are stretching yourself into the posture, you are strengthening and releasing the tension from the buttocks and lower back area. 

How to do the pose? 
  • Lie down on your back. Your knees will be bent and the heels touching the ground. 
  • Place your left ankle on your right thigh
  • Place your right hand right beneath the right thigh and pull it upwards to your chest area. 
  • Do it until you are making it into a stretch. 
  • Hold the position between 30-60 seconds. 
  • Continue the same in the opposite direction. 
  • If you are wanting to do the stretch in a more comfortable manner, you can easily keep the heels touching the ground. Take the support of a cushion, if it seems harder. 

Seated Spinal Twist

seated spinal twist
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This stretch is helpful for your hips, glutes and lower back. Increases in mobility, stretching your abdominals, shoulders and neck, the pressure of the posture helps in stimulating internal organs. 

How to do the pose? 
  • Sit back and extend your legs to the front. 
  • Bend the left knee and place it on the outside of your right thigh. 
  • Keep your right arm on the outside of the left thigh
  • Take your left hand behind for getting support
  • Commence at the base of the spine, twist and slide to the left
  • Hold the post for 60 seconds and return to the other side. 
  • If you are having difficulty in the first place, keep the bottom leg straight. You can do neck rotations if needed. Try doing it 5 to 8 times.
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Knee to chest stretch

Cooldown: Lying Knee to Chest Stretch
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Helps in relaxing your thighs, hips and glutes. Gives total relaxation to your body. 

How to do the pose? 
  • Lie down on your back and maintain the same posture as that of the child pose. 
  • Bent your left knee or extend it to the floor
  • Bring your right knee towards your chest area, supporting your hands on the thighs. 
  • Lengthen your back and lift your hips. 
  • Breathe in and out deeply
  • Hold it for 30 seconds and repeat if needed. 
  • Return to the other side. 
  • You can easily use a cushion for support, in case you are not able to get it the right way, directly. 

Pelvic Tilt

Illustration of pelvic tilt exercise
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Helps in strengthening your abdominal muscles. Relieves you from the pain and tension in the lower back. It is also helpful to the glutes and hamstring. 

How to do the pose? 
  • Lie down straight. Knees have been and heels flat on the floor. 
  • Engage your abdominals muscles as you are lying straight on the floor. 
  • Breathe in normally. Hold the posture for 15 seconds. 
  • Release and continue the same on the other side. Try doing 3 to 5 repetitions of the same. 

Cat-Cow Stretch

Cat and cow poses
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It helps in Stretching your lower back, shoulders, neck and chest. 

How to do the pose? 
  • Keep your hands and knees on the ground. Release yourself into the tabletop position. 
  • Almost taking the posture right in the form of a plank but lookup. And allow the belly-filling air. 
  • Tucking your chin into the chest, arch upwards towards the ceiling. 
  • Continue with the pattern of movement with every breathing. 
  • Try doing this for more than a minute or so. 
  • Most people do suffer from lower back pain issues. But even including simple exercises and cardio workouts could also be a boon in disguise. You can simply go ahead and try working out well even if it is for half an hour.


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