6 Effective Stretches For Lower Back Pain Relief

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The one universal problem that disturbs most people at various points in their life is back pain. The pain can be triggered by bad posture, lifting heavy objects incorrectly or bending awkwardly. Most of the times, the lower back pain isn’t caused by serious underlying conditions. It can be reduced with proper exercise and stretches.

Stretches For Lower Back Pain:

Here are a few stretches, which can help alleviate lower back pain to a great extent.

1. Knee To Chest:

This stretch is one of the best exercises that will give you immense relief from lower back pain. Experts state that when practiced right, this particular stretch helps to align the pelvis. It improves the flexibility of the lower back and rear end muscles.

How To Do:

  1. First, lie down flat on your back with all your toes pointed towards the sky.
  2. Slowly curve your right knee while simultaneously pulling the same leg up to your chest. As you perform this step, ensure your toes remain pointed towards the sky.
  3. With your arms wrapped around your thigh or knee, gently pull the knee towards your chest.
  4. Hold this position for about twenty seconds and then slowly retreat the leg to the position you started with.
  5. Repeat the same procedure thrice for each leg.

2. Lying Knee Twist:

This movement is used to strengthen your abdominal muscles and stretch the paraspinal muscles.

How To Do:

  1. Start off by lying on your back with both of your legs extended straight out.
  2. Bend your knee up and cross it over to the left side of your body. Hold in a position which lets you feel a gentle stretch through your back and buttocks for about 20 seconds.
  3. Finally, tighten your core muscles and simultaneously rotate back to the center. Repeat the same movement 3 times on each side.

3. Yoga Cat:

This pose helps to strengthen not just your spine but also massages your belly region, helping you in toning the area without having to hit the gym.

How To Do:

  1. Begin this stretch by kneeling with both your arms on the ground.
  2. Keep your hands below your shoulders, straight elbows and your knees directly below your hips.
  3. Gently exhale while arching your spine.
  4. Next, inhale, tighten the core muscles and round your back similar to a cat.
  5. Alternate slowly between these movements while holding each of the positions for about 10 seconds.
  6. Repeat this stretch 10 times.

4. Piriformis Seated Stretch:

Piriformis muscle is a muscle found in the lower limb. It is often the reason behind acute sciatica, or radiating leg pain. This stretch is designed to help lengthen the piriformis over time.

How To Do:

  1. Begin by sitting with your back straight. Then, first cross your left leg gently over your right leg and tuck the latter in, towards your buttocks.
  2. Now place your right arm on your left knee and slowly stretch. Maintain a straight back and keep your chest lifted. Hold this position for 15-20 seconds. Repeat thrice on each side.

5. Cobra Stretch:

This is the best exercise to stretch the lower back and tighten your abdominal muscles. It helps improve flexibility and banishes pain.

How To Do:

  1. Start off by lying flat on your stomach with both your legs extended outwards.
  2. Rest your forearms and elbows level on the ground with the palms of your hands planted on either side of your head.
  3. Gently, push your body up in such a way that your body mass is resting on your forearms. Remember to keep your hips on the ground.
  4. On reaching a comfy position that gently stretches both your lower back and abdominal muscles, hold the position for about 15 seconds.
  5. Gradually return to the starting position and repeat the same at least 3 to 5 times. Try straightening your arms if you have more flexibility in your lower back.

6. Hamstring Stretch:

The hamstring tendons compose the borders of the space behind the knee and their elasticity is important for the health of your lower back, hips, and knees. This stretch helps increase the hamstring length and elasticity.

How To Do:

  1. Start by lying on your back with legs bent.
  2. Hold your right thigh from behind the knee.
  3. Slowly even out the knee until a stretch is felt on the back of the thigh.
  4. Hold this position for twenty seconds and repeat the same five times for each leg.

These are but a few of the many stretches that can help you in strengthening your back. If you practice these postures diligently each morning, you will be rid of the pain in just a few weeks. The key is to remain focused and not skip a day of stretching. Try these stretches if you suffer from chronic lower back pain. Share with us your personal experiences in the comments section below.

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