Lower Back Pain Stretches

Lower back pain can be a source of misery for many people. Thankfully, there are numerous effective stretches that can help relieve pain and prevent further discomfort.

These stretches can also improve flexibility, strength, and range of motion in the lower back muscles, which can ultimately help reduce your risk of injury.

Advantages of Stretching

One of the greatest benefits of stretching for lower back pain relief is that it helps relieve stiffness and tension in the muscles around the spine.

This means that each muscle group will receive more blood flow and oxygen, which helps to reduce pain levels in addition to relieving tightness.

Additionally, stretching regularly has been shown to improve overall balance in the body, which can help protect against future injury or re-injury since proper balance creates stability throughout your entire body.

Improved Flexibility and Mobility

Stretching also increases flexibility and mobility in your lower back area, which can help improve your posture significantly with regular practice.

Proper posture helps ensure that you are not putting unnecessary strain on any particular muscle group when performing an activity or exercise, thus reducing potential discomfort or harm due to improper positioning during exercise routines or day-to-day activities such as walking or sitting at a desk all day long.

Additionally, an increase in flexibility decreases stress levels while improving joint function, which ultimately reduces the overall risk of injury while allowing you to take part in more activities with greater ease than before starting a stretching routine.

Strengthening Core Muscles

Regular stretching might also be beneficial for strengthening core muscles which can further help protect against future injury or re-injury since strong core muscles are vital for proper posture alignment and stability when engaging in day-to-day activities such as walking or sitting at a desk all day long.

In addition to protecting against injury or re-injury due to weakened core muscles, strengthening them through regular stretching also helps promote efficient movement patterns while improving overall performance during physical activities such as exercising or playing sports.

Physical Therapy Advantage has compiled the following effective lower back pain stretches for you. If you have any questions, you can visit our Aurora Physical Therapy clinic or contact us any time.

10 Effective Lower Back Pain Stretches

Here are 10 stretches that can help relieve lower back pain.

Child’s Pose

The child's pose is a yoga pose that helps to stretch the lower back and hips. It is a relaxing pose that can be done at the beginning or end of a yoga practice or any time you need to release tension in your lower back.

To do the child's pose:

1. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
2. Lower your hips back towards your heels and stretch your arms out in front of you.
3. Rest your forehead on the ground and relax your shoulders.
4. Hold the pose for 30 seconds to a minute, breathing deeply.

Supine Twist

The supine twist is a gentle stretch that can help to relieve tension in the lower back, hips, and spine. It is a great stretch to do before bed or after a workout.

To do the supine twist:

1. Lie on your back with your arms stretched out to the sides, palms facing down.
2. Bend your right knee and place your right foot on the floor.
3. Use your left hand to gently guide your right knee across your body towards the floor.
4. Turn your head to the right and gaze over your right shoulder.
5. Hold the pose for 30 seconds to a minute, breathing deeply.
6. Repeat on the other side.

The Pelvic Tilt

The pelvic tilt is a simple exercise that can help to strengthen the muscles in your lower back and improve your posture. It can also help to alleviate lower back pain by reducing tension in the muscles.

To do the pelvic tilt:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Place your hands on your lower abdomen.
3. Inhale deeply, and as you exhale, press your lower back into the floor.
4. Hold for a few seconds, and then release.
5. Repeat 10-15 times.

Reclining Hand-to-Big Toe Stretch

The reclining hand-to-big-toe stretch is a yoga pose that can help to stretch the hamstrings and lower back. It is a great stretch to do after a workout or at the end of the day.

To do the reclining hand-to-big-toe stretch:

1. Lie on your back with your legs extended.
2. Bend your right knee and bring it towards your chest.
3. Hold the back of your thigh with your hands.
4. Straighten your right leg towards the ceiling.
5. Hold the back of your right calf or ankle with your right hand, and extend your left hand towards the left foot.
6. Hold the pose for 30 seconds to a minute, breathing deeply.
7. Repeat on the other side.

Bridge Pose

The bridge pose is a yoga pose that can help to strengthen the muscles in your lower back, hips, and glutes. It can also help to improve posture and reduce tension in the muscles.

To do the bridge pose:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Place your arms by your sides with your palms facing down.
3. Inhale deeply, and as you exhale, press your feet into the floor and lift your hips towards the ceiling.
4. Keep your thighs and feet parallel, and lift your hips as high as you can comfortably.
5. Hold the pose for 30 seconds to a minute, breathing deeply.
6. Release the pose slowly, one vertebra at a time, until your lower back is back on the floor.
7. Repeat 2-3 times.

Pigeon Pose

The pigeon pose is a yoga pose that stretches the glutes, hips, and lower back. It can be a challenging pose for beginners, so it's important to listen to your body and only go as far as is comfortable.

To do the pigeon pose:

1. Begin in a tabletop position with your hands and knees on the ground.
2. Bring your right knee forward towards your right wrist.
3. Straighten your left leg out behind you, and keep your left toes pointed towards the back of your mat.
4. Slowly lower your body down towards the ground, resting your forearms on the ground in front of you.
5. Hold the pose for 30 seconds to a minute, breathing deeply.
6. Repeat on the other side.

Happy Baby

The happy baby pose is a yoga pose that can help to release tension in the hips, lower back, and inner thighs. It is a relaxing pose that can be done at any time of day.

To do the happy baby pose:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Lift your feet off the ground and bring your knees towards your chest.
3. Reach your arms between your legs and grab onto the outsides of your feet.
4. Gently pull your knees towards the floor, opening up your hips.
5. Hold the pose for 30 seconds to a minute, breathing deeply.

Cat/Cow Stretch

The cat/cow stretch is a yoga pose that can help to stretch and strengthen the muscles in your back. It is a gentle exercise that can be done at any time of day.

To do the cat/cow stretch:

1. Begin in a tabletop position with your hands and knees on the ground.
2. Inhale deeply, and as you exhale, arch your back and bring your chin towards your chest (cat pose).
3. Inhale deeply, and as you exhale, lift your head and tailbone towards the ceiling (cow pose).
4. Repeat the movement, flowing between cat and cow poses, for 10-15 breaths.

Knee-to-Chest Stretch

The knee-to-chest stretch is a gentle stretch that can help to release tension in the lower back and hips. It can be done at any time of the day and is a great stretch to do before bed.

To do the knee-to-chest stretch:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Bring your right knee towards your chest and hold onto your shin with both hands.
3. Gently pull your knee towards your chest, keeping your left foot on the ground.
4. Hold the pose for 30 seconds to a minute, breathing deeply.
5. Repeat on the other side.

Supine Figure 4 Stretch

The supine figure 4 stretch is a yoga pose that can help to release tension in the hips and lower back. It is a gentle stretch that can be done at any time of day.

1. To do the supine figure 4 stretch:
2. Lie on your back with your knees bent and your feet flat on the floor.
3. Cross your right ankle over your left knee, creating a figure 4 shape with your legs.
4. Reach your hands behind your left thigh and gently pull your left knee towards your chest.
5. Hold the pose for 30 seconds to a minute, breathing deeply.
6. Repeat on the other side.

Conclusion

Lower back pain is one of the most common types of physical ailments that many people suffer from on a daily basis. It can be caused by a wide range of factors, such as poor posture, injury or overuse, and even age.

While medications and other treatments can provide relief for individuals suffering from lower back pain, stretches are often the best option for finding long-term relief.

When done correctly, lower back pain stretches can help alleviate pain, increase flexibility and mobility, reduce stiffness and tension, and improve both overall posture and strength in the core.