Lower back pain is discomfort, stiffness, and itching in the lumbar region of the spine, which is located between the lower rib and the pelvis and the upper bone.
Best stretches for the lower back can reduce your discomfort and provide relief from this painful ailment.
According to a study, in the last three years, lower back pain has become a main cause of disability. According to data, it showed that in 2020, it affected 619 million people, and it has been said that by 2050, it will increase to 843 million cases.
In this blog, we will briefly describe lower back pain and offer 10 specific tips for quick and effective stretches that provide comfort and relief.
What is Lower Back Pain?
Lower Back Pain, commonly known as LBD, usually occurs due to strain or overuse of the muscles in the lower back. It can also be triggered by prolonged sitting, sudden pressure on the spine, or everyday stress and poor posture.
There are some other common causes of Lower back pain:
- Nerve pressure from disc enlargement.
- Aging-related degenerative disc disease.
- Spinal stenosis due to arthritis.
LBD shows some common symptoms through which you can recognise the issue. These are like:
- Pain ( Dull or sharp pain in lower back.
- Pain in the hip or legs.
- Stiffness and discomfort in movement
10 Quick and Effective Stretches
There are a few stretches to help lower back pain that can be effective for you during lower back pain:
1. Cat Cow Stretch
- Target Areas: Spine, neck, shoulders, lower back
- Duration: 30 seconds to 1 minute (5–8 slow rounds)
How to do it
- Start on your hands and knees in a tabletop position with your wrists under your shoulders and knees under your hips.
- First, sit in a tabletop position by kneeling with hands and knees on the ground. Your hand should be under your shoulder, and your knees should be under your hip.
- Inhale, drop your belly toward the mat, lift your head and tailbone toward the ceiling.
- Exhale, round your spine toward the ceiling, tucking your chin to your chest and drawing your belly in. Flow smoothly between the two with your breath.
How it works
This exercise helps to gently warm up and stretch the spine. It relieves tension in the neck and back and improves posture and flexibility.
2. Knee to Chest Stretch
- Target Areas: Lower back, hips, glutes
- Duration: 20–30 seconds per leg
How to do it
- Lie down flat on your back with your legs extended.
- Gently pull one knee toward your chest using both hands and your stomach,
- keeping the other leg relaxed and flat on the floor.
- Hold the stretch, then switch legs.
- You can also bring both knees to your chest at the same time for a deeper stretch.
How it works
This helps to release tension from the lower back and opens up tight hips. It is mainly beneficial to those who sit for longer periods. It also helps to give benefits in spinal alignment and loosen the stiffness of the lower body.
3. Child Pose
- Target Areas: Lower back, hips, thighs, ankles
- Duration: 30 seconds to 1 minute (or longer for relaxation)
How to do It
- Kneel and sit on your heels on the floor, keeping your knees wide or together.
- Bend forward and extend your arm in front of you.
- Rest your forehead on the floor.
- Then inhale and exhale deeply in repetition and relax into the pose.
Why it works
This stretching pose helps to stretch the spine and hips and calm the nervous system.
It helps to release lower back pain, promote relaxation. It also relieves stress from carrying heavy objects and reconnects your breath.
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4. Cobra Pose
- Target Areas: Lower back, chest, shoulders, abdomen
- Duration: 20–30 seconds
How to do it
- Lie down on your back and extend your legs behind your back.
- Place your plan flat under your shoulders and keep your elbows close to your sides.
- Inhale gently and lift your chest off the ground by putting pressure on your hand.
- Hold the position for 10-30 seconds and then relax.
- Exhale, bend your elbow, and relax your shoulder.
Why it works
Cobra Pose helps to strengthen the spine and back muscles. It improves digestion and flexibility. It reduces stress and anxiety.
5. Standing Side Stretch
- Target Areas: Obliques, shoulders, spine, hips
- Duration: 20–30 seconds per side
How to do it
- Stand on your feet at the same width of hips.
- Raise your one hand towards the ceiling and keep your back straight.
- Slowly bend to the other side, keeping your hand extended over your head.
- Hold the position for 10-15 seconds, breathe deeply.
- Then return to your previous position and repeat on the other side.
Why it works
This helps to strengthen your muscles and improve your flexibility. This can also improve muscle tightness and spinal flexibility.
6. Spinal Twist
- Target Areas: Spine, lower back, obliques, shoulders
- Duration: 20–30 seconds per side
How to do It
- Lie down on the floor wth your feet flat on the floor and bend your knees.
- Keep your foot flat on the floor outside of your left thigh.
- Extend your arms out to the sides and palms facing up or down.
- Gently drop both knees to one side, keeping your shoulders pressed firmly into the floor.
- Look in the opposite direction of your knees.
- Hold the position for several breaths, then repeat on the other side.
Why it works
This the best lower back stretches, twists to increase spinal mobility. It massages the organs and gives relief from pain. It also helps to reduce stress and relax after a workout to reset your posture.
7. Side Lunge Stretch
- Target Areas: Inner thighs (adductors), hips, hamstrings, groin
- Duration: 20–30 seconds per side
How to do it
- Stand straight on your feet, wide apart.
- Shift your weight on one leg and bend the knee.
- Sinking into a lunge and keeping the opposite leg straight.
- Keep both feet flat on the ground and lift your chest
- Stay in that position, bent knee, and bring your hand to the floor for support.
- Hold on that position and switch sides.
Why it works
This helps to increase the flexibility of your knees and thighs. It also improves mobility. It’s especially helpful for runners, athletes, or anyone sitting for long hours, athletes, and people who participate in different physical activities.
8. Pelvic Tilt Exercise
- Target Areas: Lower back, core, pelvis
- Duration: 10–12 slow reps (or about 1 minute)
How to do it
- Lie on your back and lace your feet flat with knees bent on the floor.
- Keep your hands by your side or on your hips.
- With the help of your core, gently pull your belly button towards your spine.
- Tilt your pelvis up.
- Hold on for some seconds and then get back to the previous position.
How it works
Pelvic tilts are among the best stretches for lower back that strengthen the deep core muscles, relieve lower back tension, and promote better pelvic alignment. It also helps to give relief from lower back pain or poor posture.
Also Read: 10 Benefits of Yoga Asanas in Your Daily Life
9. Upper Back Stretch
- Target Areas: Upper back, shoulders, shoulder blades (trapezius and rhomboids)
- Duration: 20–30 seconds
How to do it
- Stand on your feet and extend your arms straight in front of you.
- Clasp your hands together and palms facing away.
- As if you’re pushing your hands forward around your upper back.
- Next, slightly stick your chin to your chest.
- Hold on for some time in the same position.
- Keep your shoulder down and relax.
Why it works
This stretch helps to relieve tightness in the upper back and shoulders. It gives relaxation, especially to those who work on a computer or phone for a long time. It helps improve posture, gives comfort to shoulder blade tension, and promotes upper body mobility.
10. Seated Hamstring Stretching
- Target Areas: Hamstrings, calves, lower back
- Duration: 20–30 seconds per leg
How to do it
- First, sit straight on the floor with one leg extended in front.
- Put the other leg bent so that its sole rests against the inner thigh.
- Take a deep breath, sit tall.
- Exhale as you hinge at your hip and go forward toward your extended foot.
- Keep your back flat as much as possible.
- Hold on to the position for a few seconds, then switch the legs.
How it works
This stretching exercise can tighten your hamstrings and give comfort to your tight lower back muscles. It helps to improve flexibility and give relaxation to those who are used to sitting for longer periods.
11. Supported Bridge Stretching
- Target Areas: Glutes, lower back, hips, core
- Duration: 30 seconds to 1 minute
How to do it
- Lie straight on your back, straight, and then bend your knees and feet flat on the floor about hip width apart.
- Lift your hip off the ground by pressing your feet together.
- Use a block for extra support under your lower back.
- Hold on to that position for a few seconds.
- Then slowly lower your hip and get back to the floor slowly.
How it works
These best lower back stretches help to support the bridge stretch and help to strengthen the glutes, lower back, and core by providing a gentle stretch to the hip flexors. It also helps to alleviate stress and tension from the lower back and improves posture.
Conclusion
With the help of these 10 quick and effective stretches, to can help lower back pain in your daily routine can do wonders for your flexibility, posture, and overall well-being. Whether you’re looking to relieve tension from sitting all day, improve your flexibility, posture, mobility, and overall well-being. Simply start your day on a more energised note; these stretches are a great place to start.
Remember, consistency is key! Even just a few minutes of stretching each day can help you feel more relaxed, reduce the risk of injury, and improve your body’s range of motion. So you need just a few minutes each day to feel the difference. So, take a stretch break, listen to your body, and enjoy the benefits of moving with ease!
Souce:
https://pmc.ncbi.nlm.nih.gov/articles/PMC8477273
https://www.who.int/news-room/fact-sheets/detail/low-back-pain
