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10 Effective Stretches for Lower Back Pain: Relief Exercises

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Are you suffering from lower back pain? Enduring back pain is not easy as it affects your life activities. You might have tried numerous medications and exercises to mitigate back pain. Have you ever heard about stretches for lower back pain relief? Despite strengthening the core, leg, and arm muscles, stretching helps relieve back pain.

Researchers have indicated that stretches increase the blood flow to the lower back area, which reduces stiffness & pain. Moreover, it boosts the healing process after injury.

From sleep to walking and exercise, lower back pain impact several activities. Aside from bed rest, you can practice a combination of strength and aerobic exercise to ease the back pain. Though stretching is not an ideal remedy for all back pain, it can help find you relief.

Let us discuss some common and effective stretches for lower back pain relief!

Top 10 Stretches for Lower Back Pain

1

Bridges

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The large muscles of the buttock are the gluteus Maximus. We involve these muscles in moving the hip, particularly when we bend it into a squat.

The gluteus maximus is one of the most important muscles in the body, and keeping it strong can help support the lower back.

Here is how to do this:

  • Lie on the ground
  • Bend the knees, placing the feet flat on the floor hip-width apart
  • Press the feet into the floor, keeping the arms by the sides
  • Raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees
  • Squeeze the buttocks with the shoulders remaining on the floor
  • Lower the buttocks to the ground and rest for a few seconds
  • Repeat 15 times and then rest for 1 minute
  • Do 3 sets of 15 repetitions
2

Lower Back Rotational Stretches

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To help relieve the lower back tension, you can practice the lower back rotational stretches. These stretches for the lower back gently work on core muscles to improve stability.

To practice this lower back rotational Stretches for Lower Back Pain:

  • Lie straight on your back with your knees bend to one side
  • Keep your shoulders firm on the ground
  • Gently roll your legs to one side
  • Hold this position for 15 seconds
  • Return to your starting position
  • Now gently roll your legs towards the other side
  • Hold this position for 15 seconds
  • Repeat three to four times on each side

Also, Read – Dynamic Stretchings

3

Pelvic Tilts

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Do you want to make your back muscles flexible? There is an easy way to practice pelvic tilts. Here is how you can practice this lower back flexibility Stretches for Lower Back Pain:

  • Lie on your back with your feet flat on the ground
  • Keep your arms along your sides
  • Push your stomach out and arch your lower back gently
  • Hold this for 5 seconds
  • Now pull your belly button in towards the floor
  • Do hold this pose for 5 seconds
  • Keep repeating this pose and build your routine
4

Lateral Leg Lift

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One of the best workouts to focus hip abductor muscles is lying lateral leg lift. These muscles support the pelvis and reduce the strain on your back.

To practice lying lateral leg lifts Stretches for Lower Back Pain:

  • Lie on one side on the ground
  • Keep your lower leg slightly bent
  • Now raise your upper leg up to 18 inches, keep it straight
  • Hold it for two to three seconds
  • Repeat this 10 times
  • Now repeat the same pose with the second leg
  • Perform two to three sets with each leg
5

Draw-in Maneuvers

The draw-in maneuvers focus on transverse abdominals. These muscles strengthen the back and stabilize the spine. One of the perfect stretches for lower back pain is draw-in maneuvers.

Here is how to do draw-in maneuvers:

  • Lie straight on your yoga mat
  • Keep your feet flat on the ground with your knee bend
  • Breath in deeply
  • When breathing out, pull your belly button towards the spine
  • Keep your hips still
  • Hold this position for five seconds
  • Repeat four to five times

Also, Read – 7 Great Hamstring Stretches

6

Cat Stretches

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What’s more! Cat stretches can make your back stronger and ease the tension in the muscles. You might have seen fitness enthusiasts practice cat-cow poses in the gym.

Here is how to practice cat-cow stretches for lower back pain:

  • Get on your hand and knees on your yoga mat
  • Arch your back and pull your belly button towards the spine
  • Relax your muscles slowly
  • Return to the starting position
  • Keep repeating this pose to 3-5 times
7

Superman Pose

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To maintain a good posture, it is essential to strengthening your back. The muscles which run along the spine need proper care and strength. If your extensors are weak, you can endure lower back pain. But practicing the stretches for the lower back can help.

To perform the superman pose:

  • Lie face down on the ground with your extended arms
  • Raise your arms and legs to 6 inches above the ground
  • Pull your belly button to engage the core muscles
  • Keep your head straight and look down on the ground
  • Keep holding this position for two to three seconds
  • Return to the starting position
  • Repeat 10 times
8

Seated Lower Back Rotational Stretches

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Heavy workload and sitting all day results in lower back pain. Working on the core muscles helps you strengthen your back and reduce lower back pain.

Here is how to practice seated rotational stretches for lower back pain:

  • Sit on a chair with your feet flat on the ground
  • Keep your hip firm and rotate your core towards one side
  • Put your hands behind your head to support it
  • Hold the position for 10 seconds
  • Repeat the same with the left side
  • Practice it 3-5 times a day
9

Foreman Plank

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Plank is the best stretch for lower back pain & strengthen your core. It puts pressure on your lower back to reinforce the surrounding muscles.

Here is how to perform foreman plank stretches for lower back pain:

  • Drop your forearms directly under your shoulders
  • Interlace your hands to bring your forearms parallel
  • Lift your body on your shoulders and feet
  • Hold this position for 30 seconds
  • Keep practicing and build your routine for one minute
10

Pigeon Pose

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Tight hip flexors can lead to lower back pain, and one of the best ways to open up the hips is with an extended half pigeon posture. 

Here is how to perform pigeon pose stretches for lower back pain:

  • Sit on the ground with one knee bend
  • Bring your second leg back towards the end of the mat
  • Straighten your spine to feel the stretch
  • Hold this position for 30 seconds
  • Keep breathing
  • Repeat this pose three to four-time

The Bottom Line

Performing exercises to reinforce your core is crucial. The stretches for lower back pain improve the stability and flexibility of your back. People who sit all day long must involve themselves in stretching exercises.

Anyone experiencing lower back pain that is severe or does not go away with gentle stretches and exercise should make an appointment with a doctor.

If any of these back exercises make the pain worse, it is vital to stop doing them immediately and consult a doctor.

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