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.