There are many things that can contribute to lower back pain, such as the way you sleep, how you exercise, how you walk, and how you sit. With the aches and soreness of lower-back pain, it's understandable that you want to stay in bed as much as possible. The good news is that doing strength and aerobic exercises, along with stretching two to three times a week can help prevent and ease low back pain.

Although lower back stretches won't relieve all back pain, strengthening and loosening up the hips and legs can help people with lower back pain find relief. There is often tightness or lack of movement in the legs, hips, or upper back that causes low back pain. By doing a series of exercises that focus on core strength, posture, stability, and flexibility to help prevent and ease back pain.

Few Quick Tips Before You Start Doing Lower Back Stretches

It is important to stretch your lower back with care and safely. Any type of injury or health concern requires special care and caution. It is recommended that you consult your physician before beginning any new type of exercise. Stretching once or twice a day is recommended. Never push your body beyond its limits. When performing these stretches, take deep breaths. Make sure you breathe deeply to avoid straining or overdoing it. Every pose and stretch should be performed with a comfortable and smooth breath.

These 14 exercises will help you stretch your lower back:

Forearm Plank

Through this variation of the plank, you will activate your core, which helps strengthen the muscles surrounding your low back.

Steps To Do: Put your forearms on the mat directly beneath your shoulders as you complete a push-up. You can either interlace your hands or bring your forearms parallel, depending on how your shoulders feel. Engage your core by kicking through your heels. Try to hold for one minute at a time, working your way up to 30 seconds.

Child’s Pose

The gluteus maximus, thigh muscles, and spinal extensors are gently stretched in this traditional yoga pose. As a result, it relieves pain and tension throughout your back, neck, and shoulders. Aside from relaxing your body, it also promotes flexibility and blood circulation along your spine by loosening tight lower back muscles.

Steps To Do: Sink back through your hips while resting them on your heels with your hands and knees on the ground. As you fold forward, walk your hands out in front of you as you hinge at your hips. Place your belly on your thighs. Your palms should face up as you extend your arms in front of or alongside your body. Relax any areas of tension or tightness by breathing deeply. Take a minute to hold this pose. Stretching routines can include this pose several times. Whenever you stretch, feel free to do this in between others.

Knee-To-Chest Stretch

As you stretch, your hips, thighs, and glutes will be relaxed, as well as your entire body.

Steps To Do: Lie on your back with your knees bent and your feet flat on the ground. Bend your left knee or extend it straight out along the floor. Clasp your hands behind your thigh or at the top of your shinbone while drawing your right knee into your chest. Avoid lifting your hips, and lengthen your spine all the way to your tailbone. Take a deep breath, releasing any tension you may have. For 30 to 1 minute, hold this pose. Do the same with the other leg or with both legs.

Pigeon Pose

A half-pigeon posture can open up the hips and relieve lower back pain caused by tight hip flexors. As a mobility exercise and hip stretch, it is very effective.

Steps To Do: When you are in Downward-Facing Dog, inhale as you lift your right leg toward the sky for Three-Legged Downward-Facing Dog. The next time you exhale, bend your right knee toward your right wrist. Depending on your hip flexibility, your right shin may be at an angle, but that's totally fine! Gently slide your left leg back toward your mat. If you'd like, you can stay here or lower your head onto the top of your hands by bending your arms at the top of your mat. Take 7-10 deep breaths.

Piriformis Stretch

Your piriformis muscle, found deep in your buttocks, is stretched during this stretch. If you suffer from tightness in your buttocks or lower back, stretching this muscle may help you relieve the pain.

Steps To Do: Your feet should be flat on the floor while you lie on your back. Bend both knees. Your right ankle should be at the base of your left thigh. Place your hands behind your left thigh and pull them up toward your chest. This position should be held for 30 seconds to one minute. Follow the same procedure on the other side.

Seated spinal twist

Get your hips, glutes, and back in shape with this classic twist. As a result, your spine becomes more flexible and your abdominals, shoulders, and neck are stretched. Your internal organs are also stimulated by the pressure of this stretch.

Steps To Do: Extend both legs out in front of you while sitting on the floor. Your left knee should be bent and your right foot should be placed on the outside of your right thigh. The right arm should be placed outside the left thigh. Support yourself with your left hand. From your spine's base, twist to the left. Take a minute to hold this pose. Then repeat on the other side. By inhaling to turn your gaze forward and exhaling to turn your gaze backward, you will add extra stretch to this pose. Each side should be done five to ten times.

Cow-Face Pose

When your outer glutes are tight, they can cause low back pain. Additionally, it can ease tightness in the hips, ankles, shoulders, and chest.

Steps To Do: With your left heel pointing straight forward, bring your left knee toward your left glute from a seated position. Place your right leg on top of your left leg, stacking your knees together so they face straight ahead. If they don't stack directly on top of one another, it's fine. Toes should be pointed behind you, with your feet on each side of you. By sitting up tall, you will be able to maintain a long spine, or you can add a slight forward bend to make it more intense.

Pelvic tilt

By strengthening your abdominal muscles, pelvic tilts relieve lower back pain and tightness. In addition to strengthening your glutes and hamstrings, they also improve your posture.

Steps To Do: The best position for this exercise is lying on your back with your knees bent and your feet flat on the ground. While flattening your back, engage your abdominal muscles. Keep this position for 10 seconds while breathing normally. Take a few deep breaths to relax. Perform 1 to 3 sets of 3 to 5 repetitions.

Cat-Cow

As you move in two directions, the lower back muscles are lengthened and soreness is soothed. This movement builds on the Child's Pose to stretch and soothe the muscles. Strengthening the core and improving balance are also benefits of this exercise. Put your attention on your pelvis, as if you wanted to tuck your tail under your body or stick it toward the ceiling.

Steps To Do: Put your hands and knees on the ground in a tabletop position. Taking a deep breath, allow your belly to fill up with air by pressing into your hands and feet. Your chin should be tucked into your chest as you exhale, and your spine should be arched toward the ceiling. Continually move with each breath, following this pattern. Spend one to two minutes doing this. In order to achieve deeper holds, remain in each position for five to twenty seconds instead of moving with each breath.

Sphinx stretch

In the sphinx stretch, you can be active and relaxed at the same time. Stretch and strengthen your spine, buttocks, and chest with this baby backbend.

Steps To Do: Your elbows should be underneath your shoulders and your hands should be extended in front, palms facing down. You should set your feet slightly apart. If your big toes touch, that's fine. Be sure to engage your lower back, buttocks, and thighs while raising your head and chest. Breathe deeply, staying strong in your lower back and abdominals. Place your pelvis on the floor and press down. Focus your attention straight ahead or gently close your eyes. Keep this pose for 30 to 1 minute.

Supine Twist

It not only stretches your lower back but also your glutes, which can tighten when you suffer from low back pain, causing further discomfort.

Steps To Do: Put your feet flat on the floor and lie on your back with your knees bent. Make a "T" shape with your arms extended out to the side. While rolling both knees to one side, keep your shoulders on the ground. Repeat on the other side after staying here 20 to 30 seconds. When you twist to each side, place a pillow or stack of blankets under your knees if the stretch is too much for you.

Reclining Hand-to-Big Toe Stretch

Having tight hamstrings and adductors, also known as your inner thighs, can lead to lower back pain. It loosens up the back of the legs, ankles, calves, and hamstrings by stretching them out. Avoid this stretch if you have shooting pain down one leg. There is a possibility that this stretch will put too much strain on the leg.

Steps To Do: Raise your right leg towards your face while lying on your back. Your hands should be interlaced behind your thigh or calf, depending on how tight your hamstrings are. Ensure that the opposite leg is active and that the opposite hip is grounded. Heads and shoulders should remain on the ground. Take 10 deep breaths. As you keep your opposite hip grounded, lower your right leg out to the right while keeping your opposite hip grounded. Make sure the opposite hip is not lifted up when lowering the right leg out to the side.

Bridge Pose

Relaxing around your sacrum releases some tension in your low back, and lengthening through your sit bones helps activate your gluteus maximus, which supports your low back, releasing tension and pain. Besides strengthening the back and buttocks, it's also an excellent stretch for the chest and hips.

Steps To Do: Put both feet on the yoga mat while lying on your back. Make sure your feet are hip-width apart and your heels are close to your glutes. Your hips should be lifted by pressing into your feet. Start by softening around your sacrum, then lengthen your sit bones toward your knees. Keep holding for 30 seconds.

Happy Baby

Besides inducing relaxation, Happy Baby opens up your hips to reduce lower back pain. The massage helps loosen up the neck and shoulders, as well as relax the back muscles. Groin stretches can be made easier with this tool. Straps can be used if you are unable to reach your toes.

Steps To Do: As you lie on your back on your mat, bend your knees so that your heels appear to be stamping the ceiling. Hook your elbows to the insides of your knees while grasping the outsides of your feet with both hands. You can rock side to side or flex your heels into your hands to give your lower back a little massage while you remain stagnant.

Overview

Walking, running, and even getting out of bed in the morning rely on your lower back. The benefits of stretching include creating and maintaining flexibility, relieving tension, and building strength.

By Rashmi Goel