If you have pain in your lower back, it may be difficult to perform even the most basic of tasks, such as going to sleep, exercising, or simply going for a walk. Lower back discomfort is a common medical problem that can be caused by a wide variety of different factors.
Stones in the kidney and acute pancreatitis are two illnesses that can present with symptoms that are very similar. On the other hand, it can be due to the fact that you keep doing the same actions over and over again.
Simply stretching the area that’s being impacted can, in many instances, reduce the pain that’s being felt in the lower back. If you’ve been feeling a little bit of irritation or stiffness in your lower back, doing these seven stretches can help loosen up your lower back and increase strength in the muscles.
Also See: Find Chiropractors Near Me
1. Child’s Pose
This time-honored yoga position is ideal for lengthening the extensor muscles of the spine as well as stretching the gluteus maximus and the thighs. As a consequence of this, discomfort and stress in the back, neck, and shoulders are all significantly alleviated.
It has a relaxing effect on the body as a whole, which includes helping to relax the muscles in the lower back. This allows the muscles to become more flexible, which in turn makes it easier for blood to flow along the spine.
Follow These Steps:
- To accomplish this, go on your hands and knees and sink back through your hips until your tailbone contacts your heels. This position will help strengthen your core.
- Put your hands in front of you while you squat down and bend forward from the hips.
- For a moment of rest, prop your lower abdomen up against your upper thighs.
- Put your palms facing up and spread out your arms either in front of you or by your sides.
- Take a few slow, deep breaths and focus on releasing any anxiety, stress, or tension that you might be feeling.
- One complete minute is all you need to spend in this location.
2. Knee-to-chest stretch
Along the same lines as the other stretches on our list, this one helps to release tension in the low back. This stretch targets the hips, thighs, and glutes, and it also helps you relax as a whole. You will feel the advantages of this stretch all over your body.
How To Do:
- While you are resting on your back, straighten your knees and put your feet in a flat position on the floor.
- You can either keep your left knee bent or keep your leg completely straight on the floor.
- As you draw your right knee into your chest, use your hands to apply light pressure to the top of your right shin or the back of your right thigh.
- Maintain a long, straight back while keeping your hips low.
- Take several slow, deep breaths to calm both your body and mind.
- Hold this position for anywhere between 30 seconds and 1 minute.
- Continue the exercise while standing on the other leg.
3. Pelvic tilt
When you have pain in your lower back, you may feel as though you are unable to move your hips at all. You should be able to gradually start moving that area again after performing this stretch. A reduction in lower back pain and tightness can often be achieved by performing pelvic tilts, which are exercises that strengthen the abdominal muscles. In addition to this, they assist in the development of stronger hamstrings and glutes.
How To Do:
- You should lie down on your back with your knees bent and your feet planted firmly on the floor.
- Put as much of your back as possible into the floor and contract your abdominal muscles.
- Maintain this position for up to ten seconds while maintaining your regular breathing.
- To relax, allow yourself to let go and take some nice, deep breaths.
- Carry out three to five repetitions over one to three sets.
4. Cat-Cow
Because it engages the back, shoulders, and chest all at the same time, the cat-cow stretch is an excellent method for waking up first thing in the morning. By stretching the muscles in two distinct directions, this dynamic form of Child’s Pose helps to lengthen muscles that have become contracted, which in turn eases discomfort.
How To Do:
- Get down on all fours and into the tabletop posture (hands and knees on the ground).
- Before you focus your attention upward, shift your weight into your hands and feet and take a few deep breaths to ensure that your lungs are completely filled with air.
- Round your back and tuck your chin into your chest as you exhale. Do this as you let your breath out.
- Continue to walk in this pattern, taking one step for every breath you inhale, for the foreseeable future.
- Proceed for the next minute or two after that.
5. Seated spinal twist
With this tried-and-true twist, you’ll feel a nice stretch all the way through your hips, glutes, and back. Your abdominal muscles, shoulders, and neck will all benefit from the stretching, and you will notice an increase in the flexibility of your spine. The pressure that is applied to your body during this stretch is also beneficial to your internal organs.
How To Do:
- As you sit down, place your feet in front of you on the floor in a flat position.
- Maintain the position of your left foot and move your left knee to the outside of your right thigh. This will complete the exercise.
- It is proper form to have the right arm supported by the outer aspect of the left leg.
- Keep your left hand on the back of the chair so you don’t fall over.
- Start at the bottom of your spine and rotate all the way to the left, completing a full 360 degrees.
- One complete minute is all you need to spend in this location.
- Invert it, then carry out the steps in the same manner on the back side.