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5 Stretches for Lower Back Pain

5 Stretches for Lower Back Pain
Kevin Cleary

Key Takeaways:

  • Lower back pain is quite common and affects almost everyone.
  • Overuse and repetitive strain can lead to lower back pain, as well as getting older.
  • Strengthening your core and stretching can be a proactive program to avoid lower back pain.
  • Lower back pain can lead to work absences and hinder your quality of life.
  • Approximately 80% of people can experience lower back pain, and at HPFY, we have plenty of aids to help you prevent lower back pain.

 

Lower back pain can be an everyday occurrence for a lot of people. One effortless way to help ease back pain is through yoga or stretching. Not only can it help relieve the pain and build core strength, but a preventative stretching regimen can be proactive in avoiding back pain. Often, those experiencing back pain mistakenly believe rest could be the best option when gentle movement and stretching might be the best option. Finding the right stretches for lower back pain can help you develop a stretching program to ward off lower back pain, and maybe I can help.

Lower Back Muscles and Pain

The best way to understand the pain in the lower back is to know the makeup of your muscles and spine. Lower back pain relief requires exercises and lower back stretches targeting these areas. Your spine is made up of four sections of vertebrae that are:

  • Cervical
  • Thoracic
  • Lumbar
  • Sacrum

Weak or strained muscles in and around our spine can cause lower back pain. Muscles of the lower back that often get strained can include:

  • Spinalis
  • Multifidus
  • Latissimus Dorsi
  • Erector Spinae

These lower back muscles work in tandem with the transverse abdominal muscles to increase intra-abdominal pressure.

5 Stretches For Lower Back Pain

Stretches for Lower Back Pain
 

Lower back pain can ruin your day!! Wouldn’t it be great if there was some way you could get relief from lower back pain that doesn’t require pharmaceutical painkillers? Fortunately, there’s one simple method for pain relief. Lower back muscle stretching assists with pain relief and is proactive in avoiding it. Yoga and/or a stretching program may be your best option. Five great lower back muscle stretches for pain relief include:

1. Cow-Cat

This beginner stretch can increase the flexibility and mobility of your spine and help you maintain your posture.

How to Perform?

  1. Start on your hands and knees.
  2. Then inhale, lower your head, and raise your back to the ceiling.
  3. As you exhale, arch your back and press your stomach towards the ground.
  4. Hold for five seconds in each direction.

2. Knee to chest

The Knee-To-Chest stretch is an effective exercise that helps stretch the lower back and hips to relieve lower back tension, improve flexibility, and promote relaxation.

How to Perform?

  1. Laying on your back, bring your left knee towards your chest.
  2. Use your hands to pull your knee gently closer to your chest.
  3. Hold for 5-10 seconds and then release.
  4. Repeat the process with the right knee
  5. This stretches your hip flexors along the front of your thigh and muscles along your spine, improving mobility.

3. Pelvic tilt

This is a basic core-strengthening exercise that activates deep abdominal muscles to stabilize/maintain a neutral spine position.

How to Perform?

  1. Lay on your back.
  2. Bend your knees, keeping your feet flat on the floor and hip-width apart.
  3. Tuck your hips under and bring your belly button towards your spine.
  4. Contract for five seconds, relax, and repeat.
  5. Repeat the pelvic tilt 10-15 times.
  6. Perform 2-3 sets, resting briefly between sets.

4. Trunk rotation

To relieve tension in your lower back and improve flexibility, mobility, and strength in the core and lower back.

How to Perform?

  1. Simply lie on your back and bring your knees towards your chest (as if you’re seated).
  2. Next, extend your arms to your sides with your palms down.
  3. Gently roll your knees to one side, keeping them together.
  4. Hold for 15-20 seconds, then return to center.
  5. Repeat to the other side. Be sure to stretch each side 5-10 times.

5. Seated hamstring stretch

Tight hamstrings can contribute to lower back pain. Stretching the hamstrings stretches them, relieves tightness, and releases tension in the spine.

How to Perform?

  1. Sit on the floor with one leg straight and hook a towel under the bottom of your foot by your heel.
  2. Bend forward gently towards your leg, bringing your abdomen towards your thighs.
  3. Keep your back straight, and grab the towel to help you bring your belly closer to your legs.
  4. Stretch until you feel mild tension.
  5. Hold for 10 seconds, and then rest.
  6. Repeat 10 times.

When to Seek Medical Attention

Stretches targeting your lower back or strengthening through yoga are effective ways to avoid lower back pain. You should always consult your doctor before starting any exercise regimen, but if you experience issues during the stretches, you should call your physician right away. Call if you experience:

  • Sharp pain in your back
  • Dizziness
  • Hear a popping
  • See bruising

References:

 

Disclaimer: All content found on our website, including images, videos, infographics, and text were created solely for informational purposes. Our reviewed content should never be used for the purpose of diagnosis or treatment of any medical conditions. Content shared on our websites is not meant to be used as a substitute for advice from a certified medical professional. Reliance on the information provided on our website as a basis for patient treatment is solely at your own risk. We urge all our customers to always consult a physician or a certified medical professional before trying or using a new medical product.

 


HPFY Kevin Cleary

Kevin Cleary

Kevin Cleary has been a Health Products For You contributor for many years and has a degree in marketing. His health and wellness journey has a very personal meaning and has guided him in his content writing for HPFY.

In 2006, ...

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