Stretches for Lower Back Pain – Millions and millions of people struggle with the effects of lower back pain. It is something that can be truly debilitating depending on the severity of the pain.
There are a number of definite causes of lower back pain and depending on which of them is the specific cause of your pain, will be the deciding factor of what will work to help alleviate your pain.
So, What are the Causes of Lower Back Pain?
- Degenerative disc disease
- Back injury
- Herniated
- Sciatica
- Joint dysfunctionSacroiliac joint dysfunction
- Spinal stenosis
- Kidney Stones
- Spinal stenosis
- Vertebral fracture
In the most severe cases, you may have sought medical treatment in order to repair possible problems. However, if it turns out to be more of a musculoskeletal issue then you may have a number of other options. There are a number of stretching options that you may be able to achieve a level of relief from your discomfort.
In this article, we will be discussing what kinds of stretching exercises that can possibly bring relief to your lower back pain.
Best Stretches for Lower Back Pain and Tight Hips
1. Stretch the Spine
This is an exceptional stretch that helps to elongate the paraspinal muscles and it can be felt down your legs into your hamstrings and into your feet.
Here is how to do the stretch:
- Sitting on the floor with your feet wider than your hips
- Nod your head forward and bend forward by hinging at the hip
- Draw your chin into your neck
- Slide your hands along the floor
2. Cat-camel Back Stretch
This is one of the stretches for lower back pain that helps to build strength in the lower back in hope to ward off the pain.
Here is how to do the Stretch:
- Start off on your hand’s knees
- Alternate arching and rounding your back upward away from the floor
- Ensure each section of your back extends and flexes (lower, middle and upper)
3. Supine Cross-leg Spinal Twist
This stretch is especially beneficial for those who spend hours and hours sitting in a chair at work. It helps to stretch the spine and abdominal muscles.
Here is how to do the stretch:
- Lying on your back with knees bent and feet on the floor
- Stretch your arms out to the side with palms facing down
- Cross your right knee over your left knee with your right foot off the floor
- Shift your hips to the right about two inches and drop your knees to the left
- Don’t let your knees touch the floor
4. Low-back Rotation Stretch
This stretch helps by targeting the soft tissues of the lumbar, hips and thoracic spine areas.
Here is How to do the Stretch:
- While sitting on a chair with your feet flat on the floor
- Twist your upper body so that your shoulders rotate to one side
- Hold onto the chair for extra support for the deep stretches
- Only stretch as far as you can comfortably stretch
5. Squat Stretch
This stretch helps to ease back pain by stretching the spine to help keep it in good health.
Here is how to do the stretch:
- Stand with your legs wider than shoulder width apart with toes pointing outward
- Draw in your abs and butt muscle tight and lower your body by bending at your knees
- Ensure that your thighs are parallel to the floor
- Place your hands on top of your knees
- Lift your pelvis and inhale as you are press your right hand on your right knee
- Exhale and turn your shoulder to the left
- Repeat on the other side
6. Mermaid Stretch
This stretch helps to strengthen the oblique muscles along the sides of the torso which can be affected by sitting in a chair all day.
Here is how to do the stretch:
- Sitting on the floor with your knees bent underneath you to your left
- Extend and reach your right arm over your head and exhale as you feel the stretch on your right side of your torso, hold for 20-30 seconds
- Repeat on your left side
Read Now – 6 Best Exercises for Hips, Thighs, and Legs Pain Relief
7. Seated Forward Bend
This stretch is designed especially to help increase the flexibility in your lower back.
Here is how to do the stretch:
- Sit on the yoga mat with your legs straight out in front of you
- Using a yoga strap or towel around the bottom of your feet
- Inhale and reach your arms to the ceiling
- Exhale and bend forward by hinging at the hips
- Grasp the strap or towel keeping your back straight
- Lower your belly onto your thighs as low as you can go
- Hold for 20-30 seconds
Read Next– 7 Best Lower Back Pain Exercises for Fast Relief At Home
8. Spinal Trunk Rotation
one of the stretches for lower back pain and also helps to improve flexibility.
Here is how to do the stretch:
- Lie on your back and bring your knees toward your chest (mimicking sitting in a chair)
- Your knees and hips should be at a 90-degree angle
- Put palms flat on the floor
- Exhale slowly and with a count of four while bringing your knees to the right
- Return to start and repeat on the left-hand side
9. Wall Slide
The stretch helps to release the tension in the chest, shoulders and upper torso. Stretches for Lower Back Pain
Here is how to do the stretch:
- Stand up against the wall, ensuring that your tailbone, shoulder blades and head are pressed against the wall
- Hold your arms at shoulder level with elbows bent at a 45-degree angle and palms facing out
- Slowly raise your arms straight up toward the ceiling and against the wall
- Ensure your tailbone, shoulder blades and head remain pressed against the wall at all times
- Be slow and deliberate taking 5 to 10 second upward and downward.
- Repeat 8 to 12 times
Read Now :10 Best Yoga Exercises for Knee Pain and Joint Relief At Home
10. Seated Spinal Twist
The spinal movement is one of the many really good stretches for lower back pain and it helps to improve lower back posture. Here is how to do the stretch:
- Begin by sitting tall and extend both legs in front of you
- Bend the right knee and cross it over the left thigh
- Place your left elbow outside of your right knee
- Place your right hand on the floor behind you
- Look over your right shoulder and hold for 15 to 20 seconds and breathe deeply and then release
- Switch sides and repeat