6 Gentle Stretches to Relieve Lower Back Pain

There are many causes of lower back pain, including a sedentary lifestyle, sitting in a chair for long periods of time, the way you sleep... Lower back pain often stems from stiffness or lack of movement in the legs, hips...

While not all back pain can be relieved by stretching the lower back, sometimes for people with lower back pain with tight hips and legs, strengthening and relaxing these muscles can help relieve pain.

Some of the exercises focus on core strength, posture, stability, and flexibility to help prevent and relieve back pain.

However, if the pain does not go away for more than 2 weeks, feels severe or pain at rest, has loss of feeling, difficulty walking or moving the legs, or has bowel or bladder dysfunction, seek medical attention as soon as possible.

Certain stretches can help relieve lower back pain.

Here are some exercises to help stretch your lower back, relieve discomfort and reduce pain:

1. Cat-cow pose helps relieve lower back pain

This move moves the lower back muscles in two directions, helping to lengthen tight muscles and relieve pain. It can also help increase core strength and overall balance.

Cat-cow pose.

How to do:

Start on your hands and knees on the floor. Place your hands directly under your shoulders and your knees directly under your hips. Your spine should be parallel to the floor in this position.Inhale and push your belly down to the floor. Lift your chest and chin while lifting your body up (cow pose), hold for 5 seconds.Exhale, simultaneously lift your belly up and push it towards your spine, rounding it back towards the ceiling (cat pose), hold for 5 seconds.Repeat these movements for 30 seconds or longer.

2. Child's Pose

This popular yoga pose gently stretches the muscles in your lower back, which are likely to be tight if you have pain. Not only does it relax your lower back, it can also help open your hips. If you find yourself having hip problems, try spreading your knees as far apart as possible.

Child's pose.

How to do:

Kneel on the floor with your toes together and your knees hip-width apart.Exhale and lower your body between your knees.Hold both arms out in front of you, palms down.Relax your shoulders and hold for 20 to 30 seconds or longer.

3. Pull your knees up to your chest

Knee to chest stretch.

This pose helps to lengthen and stretch the contracted lower back muscles.

How to do:

Start by lying on your back with your knees bent and feet flat on the floor.Place your hands behind your knees or just below your kneecaps.Slowly bring both knees toward your chest, using your hands to gently pull your knees.Hold here for 20 to 30 seconds and try rocking your hips side to side and up and down to help massage your lower back, then return to the starting position.

4. Pelvic tilt

When you have lower back pain, it can feel as if your entire pelvic area is immobilized. This affects your entire lower body, including your hips and lower spine.

Pelvic tilt position.

How to do:

Lie on your back with your palms facing down. Bend your knees and keep your feet hip-width apart.Put your weight on your ankles, lift your hips and buttocks until your torso forms a straight line.Hold that position for 10 seconds and then lower.Repeat 10-15 times.

5. Lie on your back and turn over

This move not only stretches your lower back but also your glutes, which can tighten when you have lower back pain, causing more pain. It is also effective in improving the overall flexibility of your spine.

Half body lying position.

How to do:

Lie on your back with your arms stretched out to your sides.Bend your right knee and straighten your left leg.Cross your right knee (as shown) and turn your head to the right.Make sure your shoulder blades touch the ground and feel a stretch.Hold position.

6. Happy baby pose

As a restorative pose, this pose is great for relaxation and opens the hips to relieve lower back pain. It also relaxes the back muscles and loosens the neck and shoulders, leaving you feeling lighter. If you can’t reach your toes, a strap can be used instead.

Happy baby pose.

How to do:

From a supine position, lie on your back on the mat, bend your knees so that your heels appear to be tapping on the ceiling.Grab the outside of your foot with both hands and hook your elbows to the inside of your knees.Bend your heels into your hands and hold them still or gently rock them from side to side to massage your lower back a bit.

If you have an injury or other health problems, it is best to consult your doctor before starting a new type of exercise. When starting to stretch, be very careful when performing movements that rely on flexion or extension.

Try to hold each stretch for at least 10 seconds, and ideally 30 seconds or longer. The pain-relieving benefits increase as you hold these stretches longer.

During the practice, you should focus on your breathing, which can help you deal with any uncomfortable feelings./.