What Stretches Can I Do To Relieve Lower Back Pain?

form 679316 unsplash

Author credit Jessica Ann
Photo by Form on Unsplash

Lower back pain has become one of the most expensive disorders, in general. As it happens, 80% of Americans are affected by the said condition. And this is why you would always encounter a lot of people who claim to have experienced pain in their lower back.

There can be several causes to lower back pains. It could be from a serious injury or just simply from having a poor posture and position. But regardless of the cause, this condition affects the overall quality of life. It hinders a lot of people from doing their regular activities. And it even affects the day-to-day lifestyle mobility.

So, if you are having this kind of concern right now, using an inversion table might help. But, did you know that there are numerous stretches and routines that you can use to alleviate the symptoms of back pain?

If you are not aware of these stretches and moves, then this is for you. Here are some of the best stretching routines that you can do on a daily basis to relieve lower back pain:

  1. Cobra

The Cobra Pose is one of the basic moves in Yoga. And with the right execution of this move, you can significantly decrease the pain that you are experiencing in your back.

All you need to do is to lie flatly on a mat with your chest and forehead on the ground. Breathe in as you prepare your body to relax. And breathe out as you feel your lungs and back. Slowly, place your hands on the sides of your chest creating an acute angle on your elbows and arms.

Breathe in as you do this. And breathe out as you push the ground with your arms extending straightly downward. As your chest ascends, ensure that you stretch your back properly. Stay in this position for 5 to 8 seconds.

  1. Child’s Pose

Another effective stretching position that you can do is the Child’s Pose. This is also a basic pose that Yogis do in their routines. It is actually a good stretching exercise and a good warm-up pose.

In order for you to do the pose, you would need to position your legs on both sides of your body with your knees bent on your sides. This will allow your core to be in the middle. Slowly, raise your arms forward and fold down with your chest and forehead reaching the ground.

Stretch forward your arms until you feel the stretching of your back. Breathe in and out and feel your back as it relaxes. Stay in this position for 30 to 60 seconds.

You may do this twice a day or depending on your preference.

  1. Prayer Stretch

The Prayer Stretch Pose is similar to the Child’s Pose. The only difference is that you would sit on your legs with your knees bent in front of you. As you stretch your arms forward, your chest would feel your knees on the ground. And only your forehead will reach the ground as you bend forward.

Place your hands straightly as if you are reaching something in front of you.

Stay in this position for 30 to 60 seconds and make sure that you feel the stretch in your arms and back.

  1. The Pelvic Tilt

The Pelvic Tilt is a great exercise if you are experiencing pain on the lower portion of your back. Sometimes, the pain that you feel is due to the immobility of your hips and pelvic area.

When you try to do this stretching pose, you should start by lying flatly on the ground with your knees bent upward and your feet on the ground. Ensure that your back is in the neutral position which means that you would feel the slight curve as you place your hands under your back.

Place your hands on your sides and engage your pelvic area. Slowly, raise your pelvic area up high as your back lies flatly on the ground. When your hips is in the air, make sure that you feel the stretch on your back.

Do this for 10 to 15 reps daily.

  1. Cat & Cow

The Cat & Cow Pose is a great stretching position as well. It helps you relax and relieves the pain on your back.

To do this pose, start by placing your hands and knees on the ground with your back straightly positioned. This is the neutral pose.

As you breathe in, raise your neck upward as if you are catching your breath and your back reaching downward creating an inverse arc. And as you breathe out, slowly bend your head to the ground while your back reaches upward creating an arc

Do this for 10 to 15 reps. Start and end with the neutral pose.

  1. Spinal Twist

The Spinal Twist is a Yoga pose as well that can help your back significantly.

All you need to do is to lie flatly on a mat with your knees bent upwards and your feet placed on the ground. As for your hand, make sure that you place them sideward. Gradually, twist your core to the right side by placing down your knees on the left and facing your right hand.

Stay in this position for 10 to 15 seconds and do the same to the other side.

  1. Knees to Chest Stretch

When doing the Knees to Chest Stretch, all you need to do is to start by lying flatly on the ground. Bend your right knee upward until it reaches your chest. Using your arms, embrace your right leg close to your chest until it stretches your back. Make sure that your left leg is straightly and flatly positioned on the ground.

Stay in this position for 15 to 30 seconds and do the same to the other leg.

Final Thoughts

Generally, there are a lot of ways that you can do to relieve lower back pains. But, some of these ways would require costs. So, if you want natural and cost-free ways to resolve the pain that you experience on your back, these simple stretches may help you.

Reducing your environmental impact when flying
8 everyday self-care tips when you're super busy