The 10 Best Stretches for Lower Back Pain Relief

Posted by Ho on 20-Jun-2017 14:09:56

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Nearly 4 million Australians currently suffer from back pain. 

For many people, their lower back pain stems from general stiffness and lack of movement. But you don't have to stay in pain. 

The best stretches for lower back pain allow your muscles to extend and breathe in ways that a lot of people don't do in their daily lives.

But how does back pain onset?

Some people suffer from lower back pain as a product of aging.

Others suffer from the pain because they are out of shape, or spend a lot of time sitting.

There are even those who develop lower back issues because of occupational hazards.

Depending on your job, you may be developing chronic back issues.

This is especially the case for labour-intensive jobs such as construction or manufacturing.

There is even evidence that cell phone use can cause lower back problems. 

When we tilt our heads downward to look at our phones, we cause intense strain on our neck and back.

This creates chronically poor posture that can cause a whole host of issues, including heart disease, depression, and bad circulation. 

In fact, there are many things people do every day that harms their back. 

Minor back pain can develop into serious back pain over a short period of time. 

That's why it's important you know how to take care of your back and follow these best stretches for lower back pain.

Here are the 10 Best Stretches for Lower Back Pain Relief:

The 10 Best Stretches for Lower Back Pain Relief


The Twist

Feeling lower back pressure? Do the twist!

First, lie down on the floor or comfortable yoga mat. Then twist your hips to the left and the right.

You should feel the stretch in your lower back with each turn. 

The twist is a basic stretch that you will enjoy doing frequently, especially if you do not lead a very active life.


The Kitty and the Pony

It looks like it sounds! Kneel down on the ground with your back flat. Stretch your back upward in an upside-down U shape (like a kitty).

Then, relax your shoulders and make your back into a right-side-up U shape (like a pony).

This is by far one of the best stretches for lower back pain and one of the most effective. It's especially beneficial after a long day of extended sitting or extended walking. 


Child's Pose

The child's pose is a famous yoga stretch that emphasises stretching out the lower back muscles. 

If you enjoy it, it will likely become one of your go-to stretches, just like so many others.

It may even open the doors to more yoga poses if you are so inclined. 

Revert to your inner child. Curl into a child's pose by kneeling on the ground and stretching your hands forward. 

This stretch will be painful if you are dealing with chronic lower back pain, so go easy if it starts to hurt. 


Pelvic Stretch

Lie down on the floor or your yoga mat. Bring your knees up. Lightly thrust your pelvic area upwards.

You will really feel this stretch, so you won't likely have to exert yourself too much.

This stretch will increase the mobility of your lower back area and will do a lot to prevent damage to that area. 

If you feel any cramping or rapid tightness associated with this stretch, stop immediately to avoid injury


Spine Stretch

First, sit with your legs crossed and link your fingers together. Stress your palms out to the sky. 

Then, turn left and right, stretching your spine side to side. After this, move your body to each side while keeping your back straight and your body to the front. 

Finally, stretch your spine forward and backwards.

This stretch is crucial for your overall health. 

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Roller Stretch

No list of the best stretches for lower back pain is complete without a foam roller stretch. 

A foam roller is one of the best tools available for muscle health. Basically, they are like thicker, sturdier pool noodles. 

A roller can be used for virtually any large muscle in the body. It evenly massages and rejuvenates fatigued muscles. 

But for the purpose of this stretch, we will be concentrating on the lower back. 

Sit down on the ground. Place the roller underneath your lower back, and roll forward and backwards. 

You may slide around a bit when you use the roller, so make sure you are wearing shoes that give your feet traction against the ground.

Maintaining your balance is the best way to get the most out of this stretch. 


Hip Stretch

The spine faces a lot of stress on a day to day basis. This stretch helps take some of the pressure off the spine and transfers it to the hips.

For this stretch, kneel on one knee and lean forward. You will feel this stretch in your hips and especially your lower back. 

Do not do this stretch if you have severe lower back pain, though, as you may find it difficult to maintain your balance when kneeling on one knee. 

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Knee to Chest

The knee to chest stretch is a great way to relieve pressure in your lower back. Also, taking deep breaths during this stress can feel very rejuvenating. 

Lie down on your back and pull your knees toward you. That's it!

This stretch is low-intensity and one of the best stretches for lower back pain for a reason.


Glute Stretch

For the glute stretch, lay down on your back and raise one knee. 

Put your other leg across your knee, and feel the stretch. 

You may feel some intense tightness with this stress because your glutes are just not used to being stretched. 

If this is the case, avoid exerting yourself too much.

Do the stretch lightly, and you should still be able to feel its benefits.

Full Back Stretch 

The full back stretch is the culmination of all the previous stretches mentioned, and it's a good example of the best stretches for lower back pain.

True to its name, this stretch works the entirety of your back.

Lean on a table, chair, or couch and focus your weight forward.

This is best done at the end of a stretching session, just to make sure you didn't miss anything. 

After you hold this stretch for a few seconds, revert back to the standing position.

Do some light twisting to relax your muscles and loosen up. 

Take care of your back!

The average fitness enthusiast often ignores the back during workouts. 

Exercising other muscles is seen as more glamorous, and can have higher social returns. 

But a healthy back is a sign of a healthy body. 

The best stretches for lower back pain are effective and easy on the body. 

A combination of exercise and stretching can combat any tightness in the back. 

Even light walking can help ease lower back stiffness!

But if you are stretching, it is essential that you are performing these stretches in a healthy manner.

Do not over-exert yourself and risk injuring your lower back permanently. You should always be just a little uncomfortable when performing these stretches.

That way, you know it is working. If you feel any pain, stop immediately. 

After all, these stretches are designed to make you feel better, not worse. 

But while these are the best stretches for lower back pain, they may not be permanent solutions. 

Some people may have lower back ailments that may require physical therapy or surgery. 

Stretches can be a great long-term solution for general lower back pain, but if you have a major injury, make sure you see a professional. 

After you follow this list of the best stretches for lower back pain, treat yourself to a massage!

There are many massage tools available to help your body relax and decompress.

It is always important to treat your body right, no matter what your situation. 

Visit one of our locations to learn more about how you can maintain a healthy lifestyle!



Topics: Stretches


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