Relieve Lower Back Pain: Stretch Exercises For A Healthy Spine


Several factors may cause lower back pain, including kidney stones and acute pancreatitis. In most cases, it is a result of muscle strain or a sedentary lifestyle with a lack of physical activity. Although stretching isn’t always the perfect solution for lower back pain, it can often bring some relief. 


Should I Stretch For Lower Back Pain?   

To effectively relieve lower back pain, it is recommended to perform stretching and exercises that specifically target the back and abdominal muscles. Strengthening your abdominal and hip muscles can improve posture, while well-developed glutes can provide support during activities like walking, standing, or sitting. 

Doctors and physiotherapists often recommend stretching exercises as a means to alleviate pain. The act of stretching decreases muscle tension and reduces pain by enhancing flexibility. This way, stretching exercises give you an impression of reduced pain.

Stretching is just one way to improve your health, but it's not a magical solution. If you have ongoing severe back pain, it's likely related to multiple factors. In this case, it's important to seek help from a healthcare professional, like a physiotherapist, who can provide general management to help reduce or control the pain.

How Do You Stretch Out Your Lower Back?

Certain yoga poses and gentle stretches can contribute to relieving muscle tension in your lower back area. If you have any injuries or health issues, you have to be extra gentle and careful while doing these exercises. It is wise to consult with a doctor before attempting any new activities, particularly if your pain is a result of a recent injury.

To alleviate lower back pain, you should engage in low-impact exercises to strengthen the back and abdominal muscles while avoiding sudden movements that may strain your back muscles. You can do these exercises once or twice a day, but if the pain worsens, it is advisable to take a break from stretching for a day.

As you do these stretches, go at your own pace and focus on your breathing. Follow the rhythm of your breath to avoid excessive effort and subsequent muscle fatigue. You should be able to breathe easily and smoothly at any point of your stretching session.

Here are the top 3 stretching exercises for lower back pain.

1. Child’s Pose

This yoga practice is famous for its tendency to reduce muscle pain and tension along the spine, neck, and shoulders. It also has a relaxing effect on the body, which helps to loosen tight muscles in the lower back and increase flexibility. 

To do this pose, lay your arms flat beside your body with your palms facing up. Relax your arms and shoulders, allowing the front of your shoulders to move towards the floor. The weight of your arms should stretch your shoulder blades across your back. Hold this position for 30 to 60 seconds, remembering to take deep breaths.

2. Seated Spinal Twist

This stretching exercise can increase flexibility in your neck, shoulders, back, spine, hips, glutes, and abdominal area. First, sit on the floor with legs straight and arms behind the back. Then, place hands on the floor with fingers facing away. Put the left foot flat on the ground outside the right knee. Finally, inhale and raise the right arm.

3. Knee-to-chest Stretch

The knee-to-chest stretch promotes overall relaxation and relieves tension in your hips, thighs, and glutes. You can start it by lying on your back with your knees bent and feet flat on the floor. Next, gently grasp one knee and pull it towards your chest. Make sure to keep your lower back pressed against the floor and hold this pose for 15 to 30 seconds.

Easy Hamstring Stretches

There are various ways to stretch the hamstring muscles in the back of the thighs. It is crucial to choose a comfortable method that does not irritate the sciatic nerve. The easiest hamstring stretch exercises include:

  • Towel hamstring stretch
  • Wall hamstring stretch
  • Hamstring stretch while sitting
  • Hamstring stretch on the edge of a bed

Final Thoughts

Stretching is crucial for fitness enthusiasts to build muscle strength, enhance performance, and prevent injuries. When you go for a run, always keep in mind the significant advantages that a few minutes of stretching can bring to your workout and overall well-being.

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