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Lower Back Stretches: How To Relieve Lower Back Pain

Dec 2, 2021Exercise - Fitness0 comments

Last week, I taught you a few fixes for lower back pain. Yet, those were for when you sit for too long. Today, I’ll go through a bunch of lower back stretches. These are mostly yoga exercises that relieve lower back pain.

Thankfully, Healthline has a bunch of exercises. Most of them are easy to perform. Moreover, they won’t take too long to complete.

The foundation of lower back stretches

Lower back pain comes from many sources. The most common reason is nerve pinching or tension. So, your goal is to relieve this pressure from your lower back.

As you’ll see, most of these stretches strengthen your core muscles and release pressure. That’s the foundation for lower back pain relief.

Why do they relieve lower back pain?

The main advantage is that they stretch your back muscles and spine. So, you can release excess stress on your muscles and nerves.

At once, you can loosen your muscles and release any pinched nerves that could cause pain.

6 lower back stretches to try

Let’s go through the mentioned stretches. Below, you’ll find how you can do them.

Before trying them out, remember they’re still exercises. Always be careful about overdoing something and injuring yourself. Thus, ensure to rest if you feel more pain o soreness when doing them.

#1. Child’s pose

lower back stretches child pose
  1. Get on your knees and sink on them.
  2. Spread your knees and fold forward between them.
  3. Stretch your hands forward and try to stick to the floor as much as possible.
  4. Breathe slowly and deeply for a minute in this pose.

#2. Knees to chest

  1. Lie on your back with your arms and legs stretched.
  2. Flex one or both of your legs toward your chest.
  3. Grab your knee (or both knees) with both arms and pull it to your chest.
  4. Repeat with the other leg if necessary.
  5. Hold the pose for about a minute while breathing deeply.

#3. Sitting spinal twists

  1. Sit on the floor with your legs straightened in front of you.
  2. Cross one over the other, with its feet near the opposite knee. Your legs should make up a triangle shape.
  3. Now, cross your opposite elbow with your knee, twisting your spine toward the bent side.
  4. Hold this position for a minute and switch sides.

#4. Cradle pose

lower back stretches cradle pose
  1. Lie on your back with your legs bent upward.
  2. Place your left ankle over your right knee, crossing your legs.
  3. Grab your right leg by your thigh or shin and pull toward your chest.
  4. Once you feel the stretch, hold it for a minute.
  5. Repeat with the other side.

#5. Cat cow pose

lower back stretches cat cow pose
  1. Rest on your hands and knees, with your shins flat on the floor.
  2. Inhale while moving your belly toward the floor. You should look up, forming an inverse arch.
  3. Exhale while tucking your chin and arching toward the ceiling.
  4. Repeat the process for a few minutes.

#6. Cobra stretch

lower back stretches cobra stretch
  1. Lie on your belly flat on the floor. Your palms should be flat on the floor, bending your arms. Your legs should be stretched out and slightly ajar.
  2. Lift your entire upper body off the floor: head, chest, and shoulders. Everything below your hips should remain on the floor.
  3. Arch your back gently, to keep your lower body flat on the floor.
  4. Keep looking up until your head is resting on your upper back.
  5. Keep this pose for a minute.

The holistic takeaway

lower back stretches

Stretching is a fantastic way to relieve lower back pain. Moreover, these lower back stretches are great to rest after a tough day. You can do several of them in just a few minutes.

Plus, stretching keeps invasive medical procedures at bay. That’s also the foundation of The Back Pain Breakthrough. It’s filled with exercises and stretches for releasing tension on your entire back.

To learn more, check out my official review!


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