Fitness

5 Lower Back Stretches for Pain Relief and Strengthening

Lower back stretches can help in eliminating pain or stress build up on the backbone due to poor posture, prolonged sitting, sleeping or other overuse of muscles.

A Women doing stretches for Back pain

Lower back pain is a common health issue, as many things can cause it. 85% of low back pain returns to normal after some rest or some OTC formulas. There are few lower back stretches for pain relief that are worth trying.

Stretch your lower back with safety and care. Be especially gentle and alert if you have any injuries or health concerns. It is best to talk to your doctor before starting any new type of exercise.

Be aware of your body’s limits and don’t push your body to do excessively. Listen to your body and do what feels best to you every moment.

1. Cat-Cow

Cat-cow is a safe way to maintain spinal movement and reduce internal friction. Try this incredible way to wake up your spine while stretching your shoulders, neck and chest.

Follow the steps to perform Cat-cow stretches:

  • Get on all fours in a tabletop posture (hands and knees on the ground).
  • While inhaling press your hands and feet to look up, filling your belly with air.
  • Exhale, bringing your chin to your chest and lowering your spine towards the ceiling.
  • Continue this pattern of motion, moving forward with each breath.
  • Do 7 to 8 cycles of this movement.

If you have wrist or knee problems, this spinal stretch may be a bit tough to follow but you can place a cushion or pad under your knees and create a comfortable position by keeping your wrist slightly forward.

For a deeper hold, just stay in each position for 5 to 20 seconds at a time, rather than moving with each breath.

While doing this particular stretch try to keep your knees a little closer instead of keeping them away.

2. Hip Airplanes

Stiff and weak hips cause more emotion to be transferred to the spine whenever we move our back muscles. It can also worsen the back pain experience.

Follow the steps to perform hip airplane stretches:

Moving forward with low back stretches helps us to mobilise and further opens up our hips. It strengthen up the back muscles.

  • Place your hand on your waist and bend your torso forward putting weight on the planter leg.
  • Kick your back leg behind you.
  • Now rotate your hips in and out
  • Do 3 sets 3 times

Basically, You have to move your belly button close and away from the planter leg.

3. The PSOAS stretch

The PSOAS stretch focuses on your hip flexor muscles. This muscle is already short and tight, but with back pain, it tilts your pelvis forward and down. This can increase the impact force on your lower back and make the pain worse.

Follow the steps to perform PSOAS stretches:

  • Put your one leg forward.
  • While inhaling raise opposite arm overhead.
  • Now lean to the side and do a little stretching.
  • Drop the shoulder back and hold for 2 seconds.
  • Lunge on the other side and repeat.
  • Follow this little warm-up for 6 cycles.

Stretching hip flexor muscle and taking it out of the short position can provide some relief from lower back pain.

4. Spine hygiene

Most of us spend most of the day sitting and especially when sitting in poor posture, the discs in our backbone build up a lot of stress.

The more you try to sit, sooner or later you end up in a cashew-like position, and this puts a lot of pressure on your back muscles.

Follow the stretches steps for your lower back:

  • Stand with your arms overhead for 10 sec.
  • Reach higher and farther back for another 10 seconds.
  • Deeply breathe into upright posture.

Break up every 20-30 minutes of your prolonged sitting with the drill. You will be able to break the stress of your back and be well prepared for each sitting.

Make you do this daily or multiple times a day to relieve back pain. If this helps in eliminating your discomfort that means you are on the track.

5. Child’s Pose

This popular yoga pose gently stretches your thigh muscles and spinal extensors. It helps in reducing pain and friction of your spine, neck and shoulders. This particular stretching promotes flexibility and blood circulation along the spine.

Follow the steps to do child’s pose

  • Keeping your hands and knees on the ground, hinge them through your hips on your heels.
  • Hinge at your hips as you walk forward, keeping your hands in front of you.
  • Rest your stomach on your thighs.
  • Extend your arms in front of or to the side of your body with your palms facing up.
  • Focus on taking deep breaths and relaxing any areas of tension or tightness.
  • Stay in this posture for 1 minute.

You can do this stretching multiple times a day to relax your body.

According to a study, regular yoga practise is just as effective as stretching–strengthening exercises in improving functional fitness.

Do let me know if these lower back stretches helps you in relieving your pain or not. You can send your queries and leave a comment below with your feedback. Be sure to sign up for my free newsletter to be the first to get new posts! You can also follow me on Instagram, Facebook and Pinterest.

Thanks for Reading!!!

Leave a Reply