Introduction
Lower back pain is one of the most common ailments that plagues Americans. In fact, according to the National Institute of Neurological Disorders and Stroke, up to 80% of adults will experience back pain at some point in their lives.
There are many different causes of lower back pain, but fortunately there are also a number of simple stretches that can help relieve the discomfort. These stretches can be done in minutes or less, and don’t require any special equipment.
So if you’re struggling with lower back pain, give these stretches a try. You may find relief in just a few minutes!
What is Lower Back Pain?
There are many different causes of lower back pain, but one of the most common is simply muscle strain. This can happen from lifting something heavy, sudden movement, or even poor posture. Whatever the cause, there are some simple stretches you can do at home to help relieve the pain.
One stretch to try is called the “pelvic tilt.” Lie on your back on the floor with your knees bent and your feet flat on the ground. Slowly tighten your stomach muscles and tilt your pelvis up so that your back is flat against the floor. Hold this position for five seconds, then relax and repeat 10 times.
Another good stretch is the “camel pose.” Start on your hands and knees with your back in a neutral position. Slowly arch your back up towards the ceiling as far as you can while keeping your head in line with your spine. Hold this position for five seconds, then return to neutral and repeat 10 times.
If you’re looking for a more challenging stretch, try the “cat-cow pose.” Start on your hands and knees in a neutral position. As you inhale, arch your back up towards the ceiling and look up towards the sky. As you exhale, round your back down towards the floor and tuck your chin towards your chest. Repeat this sequence 10 times.
5 Stretches to Relieve Lower Back Pain
If you suffer from lower back pain, you’re not alone. In fact, lower back pain is one of the most common complaints among adults. The good news is that there are simple stretches you can do at home to relieve your lower back pain in minutes or less.
One simple stretch that can help relieve lower back pain is the pelvic tilt. To do this stretch, lie on your back on the floor with your knees bent and your feet flat on the floor. Then, tighten your abdominal muscles and tilt your pelvis upward so that your low back flattens against the floor. Hold this position for 5 seconds, then relax and repeat 10 times.
Another great stretch for relieving lower back pain is the hamstring stretch. To do this stretch, lie on your back on the floor with your knees bent and your feet flat on the floor. Then, raise one leg up and place a towel around the ankle of that leg. Gently pull the leg toward you until you feel a gentle stretch in the hamstring muscle of that leg. Hold this position for 30 seconds, then repeat with the other leg.
If you suffer from chronic lower back pain, there are also some more advanced stretches you can try. One advanced stretch that can help relieve lower back pain is called the piriformis stretch. To do this stretch, lie on your back on the floor with both knees bent and both feet flat on the floor. Then, cross one ankle over the opposite knee so that
- Cat/Cow Stretch
Cat/Cow Stretch: Start on all fours with your hands directly beneath your shoulders and your knees directly beneath your hips. As you exhale, round your spine up toward the ceiling, tucking your chin toward your chest and drawing your bellybutton toward your spine to deepen the stretch. Hold for a count of five, then inhale and arch your back, dropping your bellybutton and looking up toward the ceiling. Repeat 10 times.
- Spinal Twist Stretch
Sitting on the floor with your legs extended in front of you, cross your right leg over your left leg. Place your right hand on the floor behind you and your left hand on your right knee. Gently twist your torso to the right, looking over your right shoulder. Hold for 30 seconds, then repeat on the other side.
- Hamstring Stretch
If you’re looking for a stretch to target your hamstrings and relieve lower back pain, this is the stretch for you. To do the hamstring stretch, start by lying on your back with both legs extended straight in front of you. Next, bring one knee up towards your chest, keeping your other leg straight and flat on the ground. Use your hands to hold onto your raised knee, and gently pull it towards your chest until you feel a stretch in the back of your leg. Hold this position for 30 seconds, then switch legs and repeat.
- Knee to Chest Stretch
Knee to Chest Stretch – Start by lying on your back with both knees bent and your feet flat on the floor. Place your hands behind one knee and bring it up to your chest. Hold for 30 seconds, then switch legs.
- Child’s Pose Stretch
Assuming a comfortable position on the floor, begin by sitting on your heels with your toes pointed forward. As you exhale, lean forward and stretch your arms out in front of you. Place your forehead on the ground, or if that’s not possible, rest it on a block or pillow.
Your back will naturally round as you sink deeper into the pose. If you have any mobility in your hips, try to bring your belly button toward the ground between your thighs. Gently press your buttocks back while maintaining the length in your spine. Hold for five to 10 breaths before slowly coming back up to seated.
Tips & Precautions for Performing These Exercises
- Make sure that you warm up before performing any of these exercises. A simple way to do this is to walk for 5-10 minutes before starting.
- If you have any pain in your back or joints, stop immediately and consult a doctor.
- Do not overstretch yourself. Go only as far as you feel comfortable and always listen to your body.
- Breathe deeply and steadily throughout each stretch.
- Hold each stretch for at least 30 seconds, or longer if you feel comfortable doing so.
Conclusion
Lower back pain is something that affects many of us and there are various ways to alleviate it. We have discussed five simple stretches that can help you relieve lower back pain in 10 minutes or less. The best thing about these stretches is that they do not require any equipment, so anyone can do them at home. To make sure you are doing the exercises correctly and safely, consult your doctor or a trainer who specializes in stretching before beginning any stretching routine. With regular practice, these stretches will help reduce your lower back pain in no time!
