7 Lower Back Stretches to Ease Pain and Increase Strength

7 Lower Back Stretches to Ease Pain and Increase Strength
Source – Eachnight

While stretching isn’t a cure-all for lower back discomfort, it may help in many cases. If you’ve been experiencing slight soreness or stiffness in your lower back, these seven exercises may help relieve the pain and strengthen the muscles in your lower back.


 Medically reviewed by Dr K on 3rd June 2022.

Skip to Your Favourite Part:

  1. Child’s Pose
  2. Knee-To-Chest Stretch
  3. Piriformis Stretch
  4. Seated Spinal Twist
  5. Pelvic Tilt
  6. Cat-Cow
  7. Sphinx Stretch

7 Lower Back Stretches to Ease Pain and Increase Strength

Lower back pain is a pretty frequent health problem since it may be caused by a variety of factors.

In rare situations, it may be an indication of a more serious ailment, such as kidney stones or severe pancreatitis. Other times, it’s just a side effect of sedentary living or repeated actions.

While stretching isn’t a cure-all for lower back discomfort, it may help in many cases. If you’ve been experiencing slight soreness or stiffness in your lower back, these seven exercises may help relieve the pain and strengthen the muscles in your lower back.

First, a couple of simple tips

Stretch your lower back with caution. If you have an injury or a health problem, be extremely delicate and cautious. Before beginning any new forms of exercise, consult with your doctor first.

These stretches may be done once or twice a day. However, if the discomfort worsens or you’re feeling really sore, take a day off from stretching.

Keep your body’s limitations in mind and don’t push it too hard. Listen to your body and do what seems right for you at the time.

Take your time with these exercises and pay special attention to your breathing. Use your breath as a guide to avoiding, straining or overdoing it. Throughout each position or stretch, you should be able to breathe easily and effortlessly.

Source - Cleveland Clinic Health Essentials

Child’s Pose 

This ancient yoga posture stretches the gluteus maximus, thigh muscles, and spinal extensors gently. It relieves pain and stress in your spine, neck, and shoulders.

Its calming impact on your body also aids in the relaxation of tense lower back muscles, encouraging flexibility and blood circulation down the spine.

Follow these instructions to do Child’s Pose:

  1. Sink back into your hips, resting them on your heels, with your hands and knees on the ground.
  2. Fold forward, hinge at the hips, and walk your hands out in front of you.
  3. Place your belly on top of your thighs.
  4. Extend your arms in front of or along the side of your body, palms facing up.
  5. Concentrate on deep breathing and releasing any areas of tension or stiffness.
  6. Hold this stance for a minute.

This position may be repeated multiple times throughout your stretching regimen. Feel free to alternate it with the other stretches you practise.

Modifications

If you need more support, throw a rolled-up towel on top of or beneath your thighs.

Widen your knees and put your forehead on a pillow if it’s more comfortable.

Knee-To-Chest Stretch

This stretch relaxes your hips, thighs, and glutes as well as your whole body.

Follow these instructions to do a knee-to-chest stretch:

  1. Lie on your back, legs bent, and feet flat on the floor.
  2. Maintain a bent left knee or stretch it straight out along the floor.
  3. Draw your right knee into your chest and clasp your hands behind your thigh or at the top of your shinbone.
  4. Avoid raising your hips and instead lengthen your spine all the way down to your tailbone.
  5. Breathe deeply, letting go of any stress.
  6. Hold this position for 30 to 1 minute.
  7. Rep with the other leg.

Modifications

Put a pillow beneath your chin for further comfort. If your arms are unable to reach, you may wrap a towel over your leg.

Tuck your chin towards your chest and raise your head up toward your knee to deepen the stretch.

Piriformis Stretch

This stretch targets the piriformis muscle, which is located deep in the buttocks. Stretching this muscle may aid in the relief of discomfort and stiffness in your buttocks and lower back.

Follow these instructions to do a piriformis stretch:

  1. Lie on your back, legs bent, and feet flat on the floor.

  2. Put your right ankle at the bottom of your left thigh.

  3. Put your hands behind your left leg and pull up toward your chest until you feel a stretch.

  4. Maintain this posture for 30 to 1 minute.

  5. Then repeat on the other side.

Modifications

Keep your bottom foot grounded on the floor to make the stretch more pleasant. To provide support, place your head on a pillow.

Seated Spinal Twist 

This classical twist stretches the hips, glutes, and back. It improves spine mobility and stretches your abdominals, shoulders, and neck. This stretch’s pressure also activates your internal organs.

Follow these instructions to do a seated spinal twist:

  1. Sit on the floor with your legs outstretched in front of you.
  2. Bend your left knee and position your foot outside your right thigh.
  3. Place your right arm outside your left thigh.
  4. To provide support, place your left hand behind you.
  5. Twist to the left side, beginning at the base of your spine.
  6. Hold this stance for a minute.
  7. Repeat on the other side.

Modifications

Keep both legs straight to make this posture more comfortable.

Add neck rotations to this position for an added stretch by inhaling to look ahead and exhaling to look backwards. Perform 5 to 10 reps on each side.

Pelvic Tilt 

Pelvic tilts strengthen your abdominal muscles, which aids in the relief of discomfort and stiffness in your lower back. They are also helpful to your glutes and hamstrings.

Follow these steps to perform a pelvic tilt:

  1. Lie on your back, knees bent and feet flat on the floor.
  2. As you flatten your back on the floor, engage your abdominal muscles.
  3. Breathe normally and keep this posture for up to ten seconds.
  4. Relax by releasing and taking a few deep breaths.
  5. Perform 1–3 sets of 3–5 repetitions.

Cat-Cow

Cat-Cow is a terrific technique to stretch your shoulders, neck, and chest while also waking up your spine.

Follow these steps to perform Cat-Cow:

  1. Assume a tabletop stance on all fours (hands and knees on the ground).
  2. As you inhale, press your hands and feet together to gaze up, allowing your tummy to fill with air.
  3. Exhale by tucking your chin toward your chest and arching your spine upwards.
  4. Continue this exercise pattern, moving with each breath.
  5. Perform this for 1–2 minutes.

Modifications

If you suffer wrist pain, move your hands slightly forward rather than squarely beneath your shoulders. If your knees are bothering you, put a pillow beneath them for cushioning and support.

To achieve deeper holds, just maintain each posture for 5 to 20 seconds at a period rather than moving with each breath.

Sphinx Stretch

The sphinx stretch is a gentle backbend that enables you to be active and relaxed at the same time. This baby backbend stretches and strengthens your spine, buttocks, and chest.

Follow these instructions to do the sphinx stretch:

  1. Lie on your stomach with your elbows beneath your shoulders and your hands outstretched in front of you, palms down.
  2. Set your feet apart slightly. It’s OK if your big toes meet.
  3. As you elevate your head and chest, gently engage your lower back, buttocks, and thighs.
  4. Maintain your lower back and abdominal strength while breathing deeply.
  5. Put your pelvis down on the floor.
  6. Close your eyes lightly or stare straight ahead.
  7. Hold this position for 30 to 1 minute.

The Bottom Line

You utilise your lower back for a variety of activities, including walking and jogging, as well as just getting out of bed in the morning. Stretching on a regular basis is an excellent technique to increase and maintain flexibility, reduce stress, and aid in the development of strength.

Sources

https://www.healthline.com/health/lower-back-stretches

Total
1
Shares
Previous Post
8 Foam Rolling Moves That Will Remove All Stress From Your Body

8 Foam Rolling Moves That Will Remove All Stress From Your Body

Next Post
12 Ways to Prevent A Panic Attack

12 Ways to Prevent A Panic Attack

Related Posts
Total
1
Share