The article guides people with lower back pain on how they can relieve themselves of the pain by incorporating some of the simple yet effective lower back stretches that help not only relieve the pain but these lower back stretches for pain will also relieve any tightness in the muscles.

What are the causes of lower back pain

Lower pain is now one of the most commonly seen issues in not only elder people but also the younger generation. It can stem right from small activities such as sleeping, exercising, the way you walk, or even the way you sit. Apart from these common reasons, there are also certain specific reasons such as kidney stones or acute pancreatitis that can lead to lower back pain. Here is a list of specific causes that are commonly seen resulting in lower back pain.

1) Age – Age can be one of the triggers, especially for those over 30 years. As people age the disks tend to wear off which leads to stiffness and lower back pain.

2) Weight – People who are overweight might also experience lower back pain especially due to excess pressure being put on their back.

3) Occupation and lifestyle – Jobs and activities that require you to pick up heavily weighted stuff can also increase the risk of back injury.

Lower Back Stretch: The right way to do it and its effectiveness

Most people who have lower back pain tend to stay in bed all day. However, it is found that staying in bed will not provide you any relief. Instead, it is advised to get into a combination of strength and aerobic exercises along with some simple lower back stretches to relieve yourself of the pain. Here’s the right way to perform lower back stretches in order to get all of their effectiveness.

  • Before you go ahead with lower back exercises you might want to consult your medical physician especially if you have any previous record of back injury.
  • You have to be extra careful if you are either extension sensitive which means arching backward tends to create pain or if you have flection sensitivity which means leaning forward will create pain.
  • Try to hold each of the back stretches for about 10 seconds or even 30 seconds or longer for better effectiveness. The pain-relieving benefits will also increase based on how long you can actually hold these stretches.
  • Rather than rushing through the stretches, it is recommended to slowly go through all of the stretches along with playing some soothing music.
  • Do not forget to take deep breaths while stretching as it will help you with any feelings of discomfort.

8 Amazing back Stretches that give instant relief

With all of the points on how to perform the lower back stretches being kept in mind here are 8 amazing back stretches that you might want to include in your routine to get instant relief.

  1. Piriformis stretch

This is one of the lower back stretches for pain that focuses on your piriformis muscle which is founded deep in your buttocks. With the help of this particular lower back stretch, it is possible to relieve the pain and tightness in your lower back and buttocks.

  1. Lie down on your back with both your knees bent and your feet placed flat on the floor.
  2. Now place your right ankle at the base of your left thigh.
  3. Next place your hands behind your left thigh and pull up your leg towards your chest until you feel a good stretch.
  4. Hold this particular pose for 30 seconds to 1 minute and then change your sides.

  1. Seated spinal twist

This is one of the most classic stretches when it comes to lowering back stretches for pain. This exercise mainly focuses on your entire hips, glutes, and back. It increases the overall mobility of your spine while also stretching your shoulder, abdomen along with your neck as well.

  1. Sit down on a floor or on a mat and extend both your legs out.
  2. Now bend your left knee and place your foot on the outside of your right thigh.
  3. Now place your right arm on the outside of your left thigh and place your left hand behind you for a better support.
  4. Stemming from your spinal base twist to your left side and hold this for 1 minute after which you switch your side.

  1. Pelvic tilt

The pelvic tilt is one of the lower back exercises that helps not only relieve the tightness in your lower back but will also allow you to build strength in your abdominal muscles.

  1. Lie down on your back with both your knees bent and your feet placed flat on the floor.
  2. Engage your core and flatten your back on the floor.
  3. Breathe normally while holding the position for about 30 seconds.
  4. Release the pose and now take a few deep breaths.
  5. Do at least 1 to 3 sets of the

  1. Child’s pose

The child’s pose is one of the traditional yoga poses and works as one of the best lower back stretches for pain. It also relieves pain in your neck, spine, and shoulders while improving flexibility.

  1. With your hands and knees being held on the ground sink your back through our hips and rest then on your heels.
  2. Hinging at your hips lean forward while walking your hands ahead of you.
  3. Now rest your belly on your thigh and extend your arms in front alongside your body while keeping your palms faced upward.
  4. Focus on breathing and relax while loosening your body tightness. Hold this position for 1 minute.

  1. Supine twist

For all your back stretches there is always a Supine twist that you can add in. While it is easy to perform it is also one of the most effective back stretches that you can add to your routine to get rid of any lower back pain.

  1. Lie down on your back with arms out to your sides on the floor in a T position. Now bend the right knee and place the right foot on the left knee.
  2. Exhale and drop the right knee over to the left side of your body such that you are twisting your spine and your lower back while looking at your right fingertips.
  3. Keep your shoulders flat and your eyes closed while relaxing in this pose. Breather and hold for 5 to 10 breaths.
  4. To release inhale and roll the hips back to the floor after which you can repeat the steps on your other side. 

  1. Reclining hand to big toe stretch

This pose is one of the best lower back exercises that tend to stretch your body by loosening up the back of the legs, ankles, calves, and hamstrings. This is also one of the lower back stretches in bed that can be done by lying down.

  1. All you need to do is lie down and lift your leg up towards your face. Now interlace your hands behind your thigh or calf depending on how tight your hamstrings feel.
  2. Keep your head and shoulders stay on the ground and hold this pose for 10 breaths.
  3. Now fixing your opposite hip on the ground let your right leg lower out toward your right side. Only the right leg will go out without your hip lifting up.

  1. Bridge Pose

Bridge pose is one of the excellent lower back stretches that everyone needs to add to their routine especially if you are facing lower back pain.

  1. Lie down on your back, bend your knees, and place your feet on the floor.
  2. Make sure your feet are placed hip-width apart and your heels are close to your glute.
  3. Press into your feet to lift up your hips
  4. Now try to soften around your sacrum and lengthen your sit bones towards your knees. Hold this pose for 30 seconds.

  1. Forearm plank

Plank is one of the great lower back stretches in bed as you can activate your core while also relieving any pressure in your lower back and hence strengthening it.

  1. From the top of a push-up position drop down your forearms on the floor such that they are underneath your shoulders.
  2. Now interlace your hands or bring the forearms parallel to one another based on how your shoulders feel.
  3. Kick through the heels and engage your abs. Hold this pose for 30 seconds and work it for up to 1 minute.

Precautions while doing back stretches

Stretching your back needs to be done with care and safety. You should perform this gently and be cautious of any injuries that you might have. It is also advisable to talk to your physician before you actually try to adapt any new lower back stretches to your routine.

You can do these lower back stretches at least once or twice a day. However, if the pain seems to get worse then you need to take a day off so that you get adequate rest as well.

As you go through each of these lower back stretches you need to take your own time and pay attention to each detail such that you do not overdo it. You should also be able to breathe comfortably and smoothly throughout each pose or stretch.

Frequently Asked Questions

  1. Can pregnant women perform back stretches?

Lower back stretches are a great way to relieve your backaches even during pregnancy.

  1. Should back stretches be performed before or after a workout?

The best time to perform lower back stretches is after exercises as your muscles are quite warm after an active workout. This also prevents any tightness in your muscles. 

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