7 Lower Back Stretches to Reduce Pain and Improve Mobility

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Lower back pain is common, and many things can cause it. Certain stretches for lower back pain can bring you relief and improve flexibility of the inflamed muscles.

Lower back pain might be a symptom of an underlying condition, like kidney stones or acute pancreatitis.

Other times, it’s a side effect of a sedentary lifestyle, repetitive motions, or a pulled muscle.

While stretching isn’t a remedy for all lower back pain, in many instances, it can provide relief. Read on to learn seven stretching exercises that can help.

How do you stretch your lower back?

Some yoga poses and gentle stretches may help loosen tight muscles in your lower back.

Be especially gentle and cautious if you have any type of injury or health concern. It’s best to talk with a doctor first before starting any new types of exercise, especially if a recent injury may be the cause of your pain.

The National Institute of Neurological Disorders and Stroke (NINDS) recommends avoiding sudden movements that can jolt or strain your back and using low-impact exercises that build up your back and abdominal muscles.

You can do these stretches once or twice a day. But if the lower back pain seems to get worse, or you’re feeling very sore, it may be best to take a day off from stretching.

Be mindful of your body’s limits and don’t push your body to do too much. Listen to your body and do what feels best for you in each moment.

As you go through these stretches, take your time and pay close attention to your breathing. Use your breath as a guide to make sure you don’t strain or overdo it. You should be able to breathe comfortably and smoothly throughout each pose or stretch.

1. Child’s Pose

This traditional yoga pose gently stretches your gluteus maximus, latissimus dorsi (lats), and spinal extensors. It helps relieve pain and tension all along your spine, neck, and shoulders.

Its relaxing effect on your body also helps loosen up tight lower back muscles, promoting flexibility along the spine.

To do Child’s Pose, follow these steps:

  • With your hands and knees on the ground, sink back through your hips to rest them on your heels.
  • Hinge at your hips as you fold forward, walking your hands out in front of you.
  • Rest your belly on your thighs.
  • Extend your arms in front of or alongside your body with your palms facing down.
  • Focus on breathing deeply and relaxing any areas of tension or tightness.
  • Hold this pose for up to 1 minute.

    • You can do this pose several times during your stretching routine. Feel free to do it between each of the other stretches you do.

    Modifications

    If you feel like you need some extra support, you can place a rolled-up towel on top of or underneath your thighs.

    If it’s more comfortable, widen your knees and rest your forehead on a cushion.

    2. Knee-to-chest stretch

    This stretch relaxes your hips, thighs, and glutes while promoting overall relaxation.

    To do the knee-to-chest stretch, follow these steps:

  • Lie on your back with both knees bent and your feet flat on the floor.
  • Keep your left knee bent or extend it straight out along the floor.
  • Draw your right knee into your chest, clasping your hands behind your thigh or at the top of your shinbone.
  • Lengthen your spine all the way down to your tailbone, and avoid lifting your hips.
  • Breathe deeply, releasing any tension.
  • Hold this pose for 30 seconds to 1 minute.
  • Repeat with the other leg.
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    Modifications

    Place a cushion under your head for extra padding. You can also wrap a towel around your leg if it’s hard for your arms to reach.

    To deepen the stretch, tuck your chin into your chest and lift your head up toward your knee.

    3. Piriformis stretch

    This stretch works your piriformis muscle, which is found deep in your buttocks. Stretching this muscle may help relieve pain and tightness in your buttocks and lower back.

    To do a piriformis stretch, follow these steps:

  • Lie on your back with both knees bent and your feet flat on the floor.
  • Place your right ankle at the base of your left thigh.
  • Then, place your hands behind your left thigh and pull up toward your chest until you feel a stretch.
  • Hold this position for 30 seconds to 1 minute.
  • Then do the opposite side.
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    Modifications

    To make the stretch more comfortable, keep your bottom foot planted on the floor. Rest your head on a cushion for support.

    4. Seated spinal twist

    This classic twist stretches your hips, glutes, and back. It increases mobility in your spine and stretches your abdominals, shoulders, and neck. The pressure of this stretch also stimulates your internal organs.

    To do a seated spinal twist, follow these steps:

  • Sit on the floor with both legs extended out in front.
  • Bend your left knee and place your foot to the outside of your right thigh.
  • Place your right arm on the outside of your left thigh.
  • Place your left hand behind you for support.
  • Starting at the base of your spine, twist to the left side.
  • Hold this pose for up to 1 minute.
  • Repeat on the other side.
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    Modifications

    To make this pose more comfortable, keep both legs straight.

    For an extra stretch, add in neck rotations during this pose by inhaling to look forward and exhaling to turn your gaze backward. Do 5 to 10 on each side.

    5. Pelvic tilt

    Pelvic tilts build strength in your abdominal muscles, which helps relieve pain and tightness in your lower back. They also have a beneficial effect on your glutes and hamstrings.

    To do a pelvic tilt, follow these steps:

  • Lie on your back with both knees bent and feet flat on the floor.
  • Engage your abdominal muscles as you flatten your back against the floor.
  • Breathe normally, holding this position for up to 10 seconds.
  • Release and take a few deep breaths to relax.
  • Do 1 to 3 sets of 3 to 5 repetitions.
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    6. Cat-Cow

    Cat-Cow is a great way to wake up your spine while also stretching your shoulders, neck, and chest.

    To do Cat-Cow, follow these steps:

  • Come onto all fours in a tabletop position (hands and knees on the ground).
  • Press into your hands and feet as you inhale to look up, allowing your belly to fill with air.
  • Exhale, tucking your chin into your chest and arching your spine toward the ceiling.
  • Continue this pattern of movement, moving with each breath.
  • Do this for 1 to 2 minutes.
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    Modifications

    If you have wrist concerns, place your hands slightly forward instead of directly under your shoulders. If you have any knee concerns, place a cushion under them for padding and support.

    For deeper holds, simply remain in each position for 5 to 20 seconds at a time instead of moving with each breath.

    7. Sphinx stretch

    The sphinx stretch is a gentle backbend that allows you to be both active and relaxed. This baby backbend stretches and strengthens your spine, buttocks, and chest.

    To do the sphinx stretch, follow these steps:

  • Lie on your stomach with your elbows underneath your shoulders and your hands extended in front, palms facing down.
  • Set your feet slightly apart. It’s OK for your big toes to touch.
  • Gently engage your lower back, buttocks, and thighs as you lift your head and chest.
  • Stay strong in your lower back and abdominals, breathing deeply.
  • Press your pelvis into the floor.
  • Gaze straight ahead or gently close your eyes.
  • Hold this pose for 30 seconds to 1 minute.
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    Frequently asked questions

    What stretches help lower back strain?

    Gently stretching and performing yoga poses can help to alleviate tension and loosen up tight muscles in the lower back area.

    Should I stretch my lower back if it hurts?

    If your back hurts, gentle stretching can sometimes help relieve pain. But if it hurts to perform gentle stretches, it may be best to talk with a doctor to determine the cause of your pain.

    A doctor may recommend imaging, such as an X-ray, to diagnose the cause of your back pain. Some causes may require additional treatment. This may include:

  • medication, including anti-inflammatories, muscle relaxers, and pain relievers
  • physical therapy
  • injections, including steroids
  • surgery, in rare cases where pain persists for more than a year

    • The bottom line

    You use your lower back for a lot of things, from walking and running to simply getting out of bed in the morning. Regular stretching is a great way to create and keep flexibility, relieve tension, and help build strength.

    Posted : 2023-12-14 08:56

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