Given the variety of possible causes, lower back pain is a rather common health concern.
It may occasionally be a sign of an underlying disease, such as acute pancreatitis or kidney stones. Sometimes it’s just a byproduct of repetitive motions or a sedentary lifestyle.
Although stretching won’t always help with lower back pain, it frequently does. These seven stretches could ease any little ache or stiffness you’ve been experiencing while also strengthening the muscles in your lower back.
First, some brief pointers
Stretching your lower back safely and gently is advised. If you’ve recently had an injury or have any health issues, exercise extra caution and gentleness. It’s best to consult your doctor before beginning any new fitness regimens.
Once or twice a day, you can perform these stretches. Take a day off from stretching, though, if the pain seems to worsen or you’re feeling particularly sore.
Recognize your body’s limitations and avoid overexerting it. Pay attention to your body’s signals and follow your gut while making decisions.
Take your time and concentrate on your breathing while you perform these stretches. To avoid straining or going too far, use your breath as a cue. Each pose or stretch should allow you to breathe easily and comfortably.
Children’s Pose
Your spinal extensors, thigh muscles, and gluteus maximus are all gently stretched in this classic yoga position. Your neck, shoulders, and entire back are all helped to feel less painful and tense.
Your body’s soothing response also aids in releasing tight lower back muscles, enhancing flexibility and blood flow along the spine.
Follow these instructions to perform the Child’s Pose:
Sink back through your hips to rest them on your heels while on your hands and knees on the ground.
Fold forward, hinge at the hips, and extend your hands in front of you.
Your thighs should support your belly.
With your palms facing up, extend your arms in front of or next to your body.
Concentrate on taking deep breaths and relaxing any stiff or tense muscles.
For up to a minute, maintain this posture.
Throughout your stretching routine, you can repeat this stance multiple times. You are welcome to perform it in between each of your other stretches.
Modifications
You can place a towel that has been rolled up on top of or beneath your thighs if you feel like you need more support.
Widen your knees if it makes you more comfortable and place a cushion under your forehead.
- Knee to chest stretching
Your hips, thighs, and glutes are relaxed during this stretch, which also encourages general relaxation.
Follow these steps to stretch your knees to your chest:
Your feet should lie flat on the floor as you lay on your back with both knees bent.
Alternatively, you can extend your left knee straight out along the floor.
Clasping your hands behind your right thigh or at the top of your shinbone, bring your right knee to your chest.
Avoid elevating your hips, and lengthen your spine all the way to your tailbone.
Release any stress by taking a big breath.
For 30 to 60 seconds, maintain this posture.
the other leg, and repeat.
Modifications
Put a cushion under your head for additional protection. If it’s difficult to reach with your arms, you might also drape a towel around your leg.
Tuck your chin into your chest and raise your head toward your knee to intensify the stretch.
Stretching of the piriformis
Deep in your buttocks, the piriformis muscle is worked by this stretch. Your lower back and buttocks may experience less discomfort and tightness after stretching this muscle.
Follow these steps to stretch your piriformis:
Your feet should lie flat on the floor as you lay on your back with both knees bent.
Put your right ankle at the left thigh’s base.
After that, position your hands behind your left thigh and pull up until you feel a stretch toward your chest.
Keep your body in this position for 30 to 60 seconds.
Do the other side next.
