Lower back pain is a relatively common health concern due to the wide range of potential causes. The way you sleep, exercise, walk, sit, and so many other things can all contribute to lower back pain. And all you want to do is lie in bed for the entire day when you have lower back pain, which is a crippling discomfort. However, some research suggests that combining lower back stretches and aerobic workouts two to three times per week will help you relieve lower back pain. Therefore, we talked to the professionals to discover the best lower back stretches that you can perform at home to aid with lower back pain.
However, in many cases, stretches for lumbar pain (Lower back pain) are not the cure-all for lower back pain but they can provide relief. Lower back stretches can help ease pain and strengthen the muscles in your lower back if you’ve been dealing with any slight pain or discomfort.
The tightness and lack of mobility in the hips, legs, or upper back can also cause lower back pain. To help prevent and relieve back pain, you must perform a sequence of exercises that focus on core strength, posture, stability, and flexibility. However, if your pain has lasted for longer than two weeks, you experience terrible pain when at rest, you lose feeling in your legs or feet, you have bowel or bladder dysfunction, or you have any of the following, we recommend you to arrange an appointment with your doctor right away.
You’ve come to the right place if you’re wondering how to stretch your lower back and want to learn the lower back stretches to relieve lower back pain. This guide will show you 8 Easy Lower Back Stretches and explain how to stretch lower back to relieve lower back discomfort.
Lower Back Pain is Usual
Lower back pain is a prevalent medical problem that affects 8 out of 10 people at some point in their lives. The primary reason for lower back pain is believed to be a change in the structure of the lumbar region or lower back. However, other factors can also contribute to lower back pain.
Lower back pain can be minor to severe. Minor lower back pain usually goes away on its own after a few days or weeks. Lower back pain is termed chronic when it lasts more than three months. In such circumstances, pain makes it difficult or hard to walk, sleep, work, or perform daily tasks.
The hamstrings (located at the back of your thighs) and hip flexors are two more muscles that contribute to the normal curvature of your spinal column. Lower back pain can be caused by tightness in these muscles.
In either case, remaining physically active and frequently doing exercises to stretch lower back can help decrease or prevent lower back pain. This article offers eight stretches for lumbar pain (lower back pain), all of which can be performed with little to no equipment at home.
Few Tips to Follow before Performing Lower Back Stretches (stretches for lumbar pain)
- Stretch your lower back cautiously, especially if you have an existing injury or other health concerns, and It’s best to consult your doctor before beginning any new exercise routines.
- We advise being extra cautious when working through exercises that are flexion or extension oriented when starting to stretch.
- Each stretch should be held for at least 10 seconds, ideally 30 or more. The longer you hold these stretches, the greater the pain-relieving effects will be.
- Remember to breathe! Even if it sounds stupid, paying attention to your breathing might help you manage any pain.
- In general, make careful to combine these lower back stretches with other daily activities like walking.
Now attempt these lower back stretches that medical professionals recommend.
8 Easy and Best Lower Back Stretches to Reduce Back Pain
There are various therapies available for treating lower back pain if you have severe back pain. For instance, a doctor might suggest physical rehabilitation and painkillers. In addition to this, you can perform a variety of lower back stretches.
Stretching and yoga are both proven to reduce pain and increase flexibility, according to mounting research. According to a study published in 2020, a personalized yoga practice may help reduce back and neck pain and thus improve quality of life.
Various lower back stretches can help improve flexibility and lessen lower back pain. People can begin by attempting the stretches for lower back listed below:
1. Cat-Cow Stretch
The Cat-Cow exercise promotes flexibility and reduces lower back and core muscular stress. Additionally, it extends and strengthens the neck and spine. The cat-cow stretch is a beginner-friendly exercise that most people can do safely.
To Perform Cat-Cow Stretch, Follow these steps-
- Position yourself on your hands and knees, with your knees hip-width apart. This is where you’ll begin.
- Pull your belly button up toward your spine, allowing your head to slide forward. This is the stretch’s cat section.
- Hold the position for 5-10 seconds. A mild stretch should be felt in your lower back.
- Come back to your starting point.
- Raise your head and allow your pelvis to fall forward, bending your back toward the floor. This is the stretch with the cows.
- Return to the starting position after 5-10 seconds.
- Repeat the Cat-Cow movement 15-20 times.
This stretch is considered to be the best and easy stretch for lower back pain and can also be done in a chair, with your feet flat on the floor and your hands on your knees. This variation is ideal for sneaking in a few stretches at work.
2. Knee-to-Chest Stretch
The knee-to-chest stretch, like the other lower back stretches (stretches for lumbar pain) on this list, lengthens and stretches restricted lower back muscles. It also stretches the muscles in your hips and lower back (lumbar spine). It also reduces tension on spinal nerves by making more room for them when they exit the spine.
To Perform Knee-to-Chest Stretch, Follow these steps-
- Lie on your back with your knees bent and your feet flat on the floor.
- Straighten out your left knee or keep it bent as you sit on the floor.
- Clasp your wrists slightly below the knee while grabbing hold of your right lower leg with both hands.
- Avoid lifting your hips and instead lengthen your spine all the way to your tailbone.
- Breathe deeply to relax any tension.
- For 30 to 60 seconds, maintain this position.
- Do the same with the other leg.
This lower back stretch will stretch lower back and provide relief for lower back pain. If you have osteoporosis, stay away from this stretch because it could raise your risk of vertebral compression fractures.
3. Child’s Pose
The child’s pose brings you back to your childhood— it’s a playful, yet relaxing pose that’s beneficial for low back pain. This popular yoga position gently stretches the low back muscles, which are probably tightened if you’re in pain. Additionally, it might aid in opening your hips in addition to relaxing the lower back. Bring your knees as far apart as you can comfortably go if you notice you are having hip problems.
To Perform the Child’s pose, Follow these steps-
- Sink back into your hips, resting them on your heels, with your hands and knees on the ground.
- Fold forward, hinge at the hips, and extend your hands in front of you.
- Rest your stomach on your thighs.
- Put your arms out in front of or beside your body, palms upward.
- Concentrate on taking deep breaths and relaxing any stiff or tense muscles.
- Maintain this position for more than 1 minute.
The child’s pose is the best way to stretch lower back because it is simple and most people are already familiar with it. During your stretching regimen, you can repeat this pose multiple times. Feel free to perform it in between each of your other stretches.
4. Flexion rotation
If you experience back pain, you can perform the flexion rotation exercise, which is a straightforward stretch. One-sided back pain is the most common condition for which it is used as a treatment. It also stretches the lower back and buttocks.
To Perform flexion rotation, Follow these steps-
- Lie on your right side with your legs straight.
- Bend your left leg such that your foot is hooked behind your right knee.
- Use your right arm to grasp your left knee.
- Take your left hand and place it behind your neck.
- Rotate your upper body backward slowly by touching your left shoulder blade to the floor. A little stretch should be felt in your lower back.
- Perform the rotation ten times, holding each stretch for 1-3 seconds before slowly releasing the stretch.
- Go through steps 1-6 on your left side.
If you are experiencing significant back discomfort, this rotation will aid in stretching lower back. Additionally, it strengthens the gluteal and abdominal muscles while enhancing lumbar flexion.
5. Seated spinal twist
A seated Spinal Twist is a simple relaxation position that enhances spinal mobility and supports good digestion. This traditional twist stretches the hips, glutes, and back. It extends your abs, shoulders, and neck while also boosting spinal mobility. The pressure of this stretch activates your inside organs.
To perform a seated spinal twist, follow these steps:
- Sit on the ground with your legs out in front of you.
- Put your foot on the outside of your right leg while bending your left knee.
- Put your right arm outside of your left thigh.
- For support, put your left hand behind you.
- Twist to the left, beginning from your spine’s base.
- For up to a minute, maintain this posture.
- Continue on the opposite side.
The seated spinal twist stretches the lower back and tones and strengthens the core. Therefore, you can perform this lower back stretch to stretch your lower back if you have moderate back pain. If you perform these exercises to stretch lower back two to three times each week, your back pain will diminish.
6. Bridge Pose
Bridge Pose is a stretch for lower back pain that also strengthens and extends the spine, hips, and hamstrings. Many specialists agree that this multi-joint exercise is the most effective technique to engage, work, and improve your core. The supported bridge pose might activate or possibly amplify the core abdominals required for regulating pelvic tilt.
To perform a Bridge Pose, follow these steps:
- To do the posture, lie on your back with your arms at your sides and your palms flat on the floor.
- Bend the knees and place the heels near the buttocks, feet flat on the floor.
- Lift the tailbone off the ground and upwards by pressing firmly onto the feet and arms. Thighs should be raised till they are parallel to the ground.
- Maintain this posture, for up to a minute.
- From the torso to the tailbone, slowly lower the body down to the ground.
- Alternately, maintain this posture for 5–10 seconds before lowering yourself slowly to the floor. As an active workout, perform the posture 10 times.
This stretch for lower back pain might help you feel better and improve your digestion at the same time. It stretches the chest, spine, hips, and neck in addition to treating back discomfort.
7. Forearm Plank
Forearm Plank is like a gift of god for people suffering from back pain. According to studies, the plank is a very effective exercise for engaging the muscles that support the spine. Along with strengthening your shoulders and glutes, this exercise works every part of your core. These muscles, much like the core, aid in posture improvement, which can reduce back pain.
To perform a Forearm Plank, follow these steps:
- Start out face down in a plank position with your forearms and toes on the ground. Your forearms are facing forward, and your elbows are directly under your shoulders. You should be looking at the ground with your head relaxed.
- To bring your navel closer to your spine, contract your abdominal muscles. No drooping or bowing should occur when you keep a firm, straight torso and a straight line from your ears to your toes. In this position, the spine is neutral. Make sure your shoulders are down and not rising near your ears. The balls of your feet should be higher on the heels.
- Maintain this posture for 10 seconds then release to the floor.
- Work your way up to 30, 45, or 60 seconds over time.
The Forearm Plank is challenging, but when executed properly, it improves the abdomen, legs, and core. Your calves, shoulders, and hamstrings can all be stretched, as well as the arches of your feet.
8. Happy Baby (Ananda Balasana)
Happy Baby, also known as Ananda Balasana, opens the groin, hips, and inner thighs. Additionally, it eases lower back pain, stretches, and realigns the spine. According to some studies, performing yoga poses like Happy Baby can help you relax, reduce tension, and may even help with back problems.
To perform a Happy Baby Pose, follow these steps:
- On your mat, lie flat on your back.
- Keeping your knees at a 90-degree angle, bring them up to your chest. Your feet should be pointed upward with the soles facing up.
- Reach forward and grip either the inside or outside of your feet, whichever feels the most comfortable.
- Gently separate your knees. Your armpits should be between them.
- Flex your ankles while doing a light side-to-side rocking motion (like a content baby!).
- Continue to rock it out while taking long, slow breaths in and out.
Bottom Line
Getting out of bed in the morning, walking, running, and other activities all place strain on your lower back. Stretching on a regular basis helps to increase strength, release stress, and maintain flexibility.
The tightness and lower back pain are extremely typical. These symptoms might be avoided by maintaining excellent posture and avoiding extended durations of sitting. In addition to a variety of painkillers, people can reduce discomfort by performing several lower back stretches.
Back discomfort and tightness, however, can occasionally be brought on by an illness or an accident. Before beginning a new fitness regimen in these situations, a person should consult a physician or physical therapist.