Lower back pain is a common problem that many people experience at some point in their lives. There are many things you can do to help reduce your pain and improve your strength and flexibility, including stretching.
Stretching your lower back can help relieve pain and improve your range of motion. It’s important to stretch regularly to maintain good posture and prevent injury.
Benefits Of Lower Back Stretches
There are many benefits to stretching your lower back, including:
- Relief from lower back pain: Stretching can help relieve tension and pain in the lower back.
- Improved range of motion: Increased flexibility in the lower back can lead to better range of motion and reduced risk of injury.
- Improved posture: Maintaining good flexibility in the lower back can help you to stand and sit taller, improving your overall posture.
- Prevention of injury: Stretching can help to warm up the muscles and joints before exercise or activity, helping to prevent injury.
- Improved circulation: Stretching can help to improve circulation in the lower back, providing nutrients and oxygen to the muscles and joints.
- Reduced stress: Stretching can help to reduce stress and tension in the body, promoting relaxation.
- Improved mental health: The benefits of stretching go beyond physical wellbeing. Regular stretching can also help to improve your mood and mental state.
When Is The Best Time To Stretch
There is no wrong time to stretch, but sometimes may be better than others depending on your goals. If you are looking to improve flexibility, stretching in the morning or evening when the muscles are warm is generally best. If you are wanting to relieve pain or tension, stretching throughout the day as needed can be helpful.
If you wake up with a sore back, then stretch when you first get out of bed. This can help to loosen up the muscles and reduce pain throughout the day. If you have a sedentary job, then stretching a few times throughout the day can help to combat the effects of sitting all day. And if you are training for a sports event, then stretching before and after exercise may help to improve performance and recovery.
When stretching, it’s important to listen to your body and not push too hard. You should feel a gentle stretch in the muscle, not pain. If you feel pain, back off the stretch and try again later.
1. Child’s Pose
Kneel on the ground with your knees hip-width apart and your toes touching. Sit back on your heels and stretch your arms out in front of you. Lower your forehead to the ground and breathe deeply for 30 seconds to 1 minute.
2. Knee-To-Chest Stretch
Lie on your back with your knees bent and your feet flat on the ground. Place your hands on your thighs and pull your knees in toward your chest. Hold for 30 seconds to 1 minute.
3. Piriformis Stretch
Start in downward-facing dog with your feet hip-width apart and your hands underneath your shoulders. Bring one knee forward to your chest and place it on the ground in front of you, keeping the other leg extended behind you. Lower your hips to the ground and hold for 30 seconds to 1 minute. Switch sides and repeat.
4. Seated Spinal Twist
Sit on the ground with your legs extended in front of you and your spine straight. Bend one knee and place your foot on the ground next to your opposite thigh. Place your other hand on the ground behind you for support. Twist your torso to the side, looking over your shoulder. Hold for 30 seconds to 1 minute and then switch sides.
5. Pelvic Tilt
Lie on your back with your knees bent and your feet flat on the floor. Flatten your lower back against the floor and hold for 30 seconds to 1 minute.
6. Cat-Cow
Start on all fours with your hands underneath your shoulders and your knees underneath your hips. As you inhale, arch your back and look up toward the ceiling. As you exhale, round your back and tuck your chin to your chest. Repeat this sequence 10 times.
7. Downward-Facing Dog
Start on all fours with your hands underneath your shoulders and your knees underneath your hips. Lift your hips up and back, straightening your legs and pressing your heels into the ground. Press your chest to your thighs and hold for 30 seconds to 1 minute.
8. Sphinx Stretch
Lie on your stomach with your legs hip-width apart and your feet pointing behind you. Place your forearms on the ground in front of you, keeping your elbows in line with your shoulders. Press into your forearms to lift your chest off the ground. Hold for 30 seconds to 1 minute.
9. Extended Triangle
Stand with your feet hip-width apart and your arms by your sides. Step your left foot back about four feet, pointing your toes to the side. Rotate your left foot 90 degrees so that your heel is pointing toward the front of the mat. Reach your right arm forward and place it on your left leg, keeping your hips squared to the front of the mat. Reach your left arm overhead, parallel to your right leg. Hold for 30 seconds to 1 minute and then switch sides.
10. Cobra Pose
Lie on your stomach with your feet hip-width apart and your hands underneath your shoulders. Press into your hands to lift your chest off the ground. Hold for 30 seconds to 1 minute.
11. Side Bend
Stand with your feet hip-width apart and place your right hand on your hip. Reach your left arm up overhead. Bend to the side, reaching your left arm toward the ground. Hold for 30 seconds to 1 minute and then switch sides.
12. Thread the Needle
Start on all fours with your hands underneath your shoulders and your knees underneath your hips. Reach your right arm under your body and place it on the ground next to your left shoulder, stretching your right shoulder and upper back. Hold for 30 seconds to 1 minute and then switch sides.
13. Kneeling Lunge Stretch
Kneel on the ground with your left knee bent and your right leg extended behind you. Place your hands on your hips and press your hips forward, keeping your spine straight. Hold for 30 seconds to 1 minute and then switch sides.
Tips To Perform Lower Back Stretches Comfortably
Wear Comfortable Clothing
Wearing clothing that is too tight or restrictive can make it difficult to perform some of the stretches on this list. Choose loose-fitting, comfortable clothing that won’t restrict your movement.
Avoid Forcing Yourself Into Difficult Or Painful Positions
If a stretch feels painful, stop and try another one. Never force your body into a position that is uncomfortable or causes pain.
Breathe Deeply
Taking deep breaths throughout each stretch can help you relax and improve your flexibility.
Hold Each Stretch For At Least 30 Seconds
Holding a stretch for at least 30 seconds allows your muscles to loosen and relax.
Perform Stretches Regularly
For the best results, perform these stretches at least 3 times per week.
Use A Clean And Thick Yoga Mat
A yoga mat will provide cushioning for your body and prevent you from slipping during the stretches. Choose a mat that is at least 1/4 inch thick.
Use Props
If you have trouble reaching your hands to the ground or keeping your balance, props can help. Blocks or a strap can be placed under your hands for support. A chair can be used for balance during some of the standing stretches.
Avoid Straining Back Movements
Many of the stretches on this list are designed to lengthen and stretch the muscles in your back. However, it’s important to avoid any movements that put a strain on your back. If a stretch feels like it is straining your back, stop and try another one.
Get The Most Out Of Your Lower Back Stretches
Stretching is an important part of any exercise routine. It helps improve flexibility and range of motion, and can also help reduce the risk of injury. If you’re new to stretching, it’s important to start slowly and gradually increase the intensity and duration of your stretches over time. These 13 lower back stretches can help. A Stretching program can help you achieve overall wellness and a pain-free lifestyle.
If you want to learn more about how stretching can help relieve your lower back pain, and help you move better and pain free, please schedule an appointment. I can create a custom stretching program that is tailored to your specific needs and goals.
The above content is intended to provide general information only. It is in no way a substitute for professional medical advice or care. Always consult your doctor before beginning any new exercise program.
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