If you’re like most people, you probably suffer from occasional lower back pain. Maybe it’s from sitting at a desk all day or lifting heavy objects. Whatever the cause, it can be pretty darn uncomfortable.
But never fear! There are some simple stretches you can do to help relieve lower back pain. In this article, we’ll share the best stretches for lower back pain relief. So next time you’re feeling a little achy, try out these moves.
- 1 What Causes Lower Back Pain?
- 2 Can Stretches Cure Lower Back Pain?
- 3 The Best Lower Back Stretches
- 4 Child’s Pose
- 5 Four-point Kneeling Thoracic Rotation And Thread The Needle
- 6 Supine twist
- 7 Single-leg kneeling thoracic rotation
- 8 Kneeling side stretch with circles
- 9 Standing back stretch
- 10 Frequently Asked Questions
- 11 Conclusion
What Causes Lower Back Pain?
Most of us will experience lower back pain at some point in our lives. It is the most common type of pain, accounting for more disability than any other condition.
There are many different causes of lower back pain, but most cases are due to muscle imbalances, tight muscles, or poor posture. These imbalances can be caused by everything from sitting too much to lifting heavy objects improperly. There are many different stretches that can help relieve lower back pain. Some stretches target specific muscles, while others provide a full-body workout.
One of the best stretches for lower back pain relief is the Cobra pose. This stretch targets the muscles in the lower back and can help to alleviate nerve pain. To do this stretch, lie on your stomach with your legs extended behind you.
Place your hands on the floor next to you and slowly arch your back, pressing your chest off the floor. Hold this position for 30 seconds and then return to starting position. Repeat 3 times.
Another great stretch for relieving lower back pain is the Cat-Cow pose. This stretch helps to loosen up the muscles in the lower back and can also help improve posture. To do this stretch, start on your hands and knees with your spine in a neutral position.
As you inhale, arch your back and look up towards the ceiling. As you exhale, round your back and tuck your chin towards your chest. Repeat this sequence 10 times.
Can Stretches Cure Lower Back Pain?
There is a lot of debate surrounding the subject of stretches for lower back pain relief. Some people swear by them, while others claim that they are ineffective. So, what is the truth?
The reality is that stretches can help to relieve lower back pain, but they are not a cure-all. When it comes to chronic pain, there is no one-size-fits-all solution. However, stretches can be an important part of a comprehensive treatment plan.
There are many different types of stretches that can be beneficial for lower back pain. Some stretch target specific muscles, while others focus on specific areas of the body. It is important to experiment with different types of stretches to find what works best for you.
One common misconception is that all stretching exercises are the same. This is simply not true. There are many different types of stretching exercises, and each has its own purpose. For example, some stretching exercises are designed to improve flexibility, while others are meant to strengthen the muscles around the spine.
Another common myth is that stretching will only make your muscles sore. While it is true that some stretches may cause temporary discomfort, this should not be confused with actual pain. In fact, many people find that stretching helps to reduce muscle soreness after a workout.
If you are looking for ways to relieve lower back pain, then stretches may be a good option for you. However, it is important to remember that they should be just one part of a comprehensive treatment plan.
The Best Lower Back Stretches
Stretching is an important part of any fitness routine, but when you’re dealing with lower back pain, it’s especially important to focus on stretches that can target the tight muscles in your lower back.
There are a few things to keep in mind when you’re stretching for sciatica and lower back pain relief. First, it’s important to stretch slowly and gently. Don’t aim for a deep stretch all at once — instead, focus on gradually easing your body into the stretch. Second, hold each stretch for at least 30 seconds.
This gives your muscles time to relax and lengthen. Third, avoid any sudden movements or jerky motions when you stretch — instead, move slowly and smoothly.
With those guidelines in mind, here are the stretches that can help relieve lower back pain:
Kneel on the floor with your knees hip-width apart and your toes touching behind you. Slowly lower your torso down to rest between your thighs. Extend your arms out in front of you and rest your forehead on the floor. Hold for 30 seconds or more.
Start on all fours with your hands directly beneath your shoulders and your knees directly beneath your hips. As you inhale, arch your back and look up toward the ceiling (cow pose). As you exhale, round your back and tuck your chin toward your chest (cat pose). Continue moving slowly through this range of motion for at least 30 seconds.
Lie down on your back with both knees bent and feet flat on the floor. Place a hand on your stomach and another hand on your lower back. As you exhale, tuck your chin toward your chest and curl your pelvis up off the floor until you feel a gentle arch in your lower back (don’t overdo it!). Hold this position for 5 counts before relaxing back down to the starting position as you inhale. Repeat 10 times or more.
Lie down on your back with both knees bent and feet flat on the floor. Gently pull one knee up toward your chest while keeping the other foot flat on the floor (don’t anchor it under anything!). Hold this position for 30 seconds or more before repeating it with the other leg. You can also do this stretch with both legs at once if that’s more comfortable for you.
Start in a tabletop position with both hands underneath your shoulders and both knees underneath your hips. From there, extend your right leg behind you, keeping 2 to 3 inches of space between your pelvis and the floor. The closer you bring your right ankle toward your left wrist, the deeper this will be.
You should begin to feel a good stretch along the inside of the buttock eventually. After holding the pigeon pose for 30 seconds to 1 minute you’ll be able to add a gentle pushup by extending your elbows straight.
When it comes to lower back pain relief, the child’s pose is one of the best stretches you can do. To get into the child’s pose, start on all fours with your knees and feet hip-width apart. As you exhale, Slowly sit back on your heels and lower your torso to the top of your thighs.
Reach your arms out in front of you, and rest your forehead on the floor. If you can’t reach the floor, place a towel under your forehead. Let your knees fall open to the sides. Relax here for at least 30 seconds.
Four-point Kneeling Thoracic Rotation And Thread The Needle
If you’re looking for lower back and sciatica pain relief, these two stretches, the four-point kneeling thoracic rotation, and threading the needle may help.
Four-point kneeling thoracic rotation:
- Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Place your left hand on your right shoulder and reach your right arm up to the ceiling, keeping your eyes focused on your right hand.
- Rotate your torso to the right, bringing your right shoulder down and toward the floor as you reach your left hand toward the ceiling. Try to get your left elbow and shoulder in line with each other. Return to the starting position and repeat on the opposite side. Do 10 rotations on each side.
Thread the needle:
- Lie on your back with both legs extended and place a strap or towel around the arch of your right foot.
- Cross your right ankle over your left knee and bring both knees toward your chest, keeping a soft bend in both legs.
- Reach through the “hole” created by crossing your legs and grab hold of the strap or towel with both hands, extending your arms out to the sides at shoulder level with palms facing down.
- Gently allow both knees to fall to the left, keeping tension on the strap or towel as you do so until you feel a stretch in your outer hip/buttock area and along the side of your ribs/back. Hold for 30 seconds then return both legs to the center and repeat on the other side
Supine twist: Lie on your back with both knees bent and your feet on the floor. Bring your right knee up to hip height and cross it over your left leg, keeping your right foot on the floor. Raise your left arm up to shoulder height and place your right hand on your left knee. Twist your torso to the right, looking over your right shoulder. Hold for five breaths, then return to the center and repeat on the other side.
Single-leg kneeling thoracic rotation
Lower back pain is a common problem that can be caused by a variety of factors, such as muscle strain, poor posture, and aging. While there are many different stretches that can help relieve lower back pain, the single-leg kneeling thoracic rotation is a great option for many people.
This stretch helps to loosen up the muscles and joints in the lower back, as well as the thoracic spine. To do this stretch, start by kneeling on one knee with your hands placed on your hips. Then, twist your body to the side so that your other leg is extended out in front of you in a lunge position.
Next, reach your arms up over your head and reach for the ground with your opposing hand. Finally, twist your body back to the starting position and repeat on the opposite side.
This stretch should be performed slowly and with control. Be sure to keep your abdominal muscles pulled in tight throughout the entire movement. You should feel a gentle stretch in your lower back and thoracic spine when performing this stretch correctly.
Kneeling side stretch with circles
To do the kneeling side stretch with circles, start in a low lunge position with your right knee on the floor and your left leg extended behind you. Place your right arm overhead and reach up and over to the left, stretching to the opposite side of your body. As you stretch, twist your torso to the left and then circle your right arm down and around to the front of your body. Repeat this stretch on the opposite side.
Standing back stretch
One of the best stretches for lower back pain relief is the standing back stretch. To do this stretch, stand with your feet about shoulder-width apart and your knees slightly bent. Interlace your fingers behind your back and raise your arms to shoulder level, keeping them at eye level.
Take a deep breath in and as you exhale, slowly twist your torso to the right, reaching your left hand toward the floor. Hold this stretch for 30 seconds, then repeat on the opposite side. For an added stretch, you can bend your knees as you twist to deepen the stretch.
Frequently Asked Questions
The best stretch for reducing lower back pain is the pelvic tilt.
Stretching can be helpful for lower back pain, but it depends on the cause of the pain. If the pain is due to muscle strain, stretching the muscle may help. If the pain is due to a herniated disc, stretching may make the pain worse.
One stretch that relieves back pain is the standing backbend. This stretch helps to lengthen the spine and relieve tension in the back muscles.
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If you’re looking for lower back pain relief, there are a number of stretches you can do at home. Just remember to hold each stretch for at least 30 seconds and to breathe deeply as you do them. You may also want to try some soothing music to help you relax.
Of course, if your pain is severe, it’s always best to see a doctor. But if it’s the more common type of lower back pain, these stretches may provide some relief.
James Nystrom is an avid researcher, an author at Spine Institute NY, and also a huge fan of inversion therapy and all things related to health and wellbeing.