Low back pain is a fairly common health problem, as there are many things that can cause it.
Although stretching is not a remedy for all low back pain, in many cases it can alleviate it. If you have been living with some mild discomfort or stiffness, here are 7 exercises for the lower back that will help you reduce pain and strengthen this area of the body that we sometimes do little work on
The lower back is used for many things, from walking and running to simply getting out of bed in the morning. Regular stretches are a great way to build and maintain flexibility, relieve tension and help strengthen it.
Top 7 Best Stretches for the Lower Back
1- Sphinx or Half Cobra
The sphinx stretch is a gentle back bend that allows you to be active and relaxed at the same time. This back bend stretches and strengthens the spine, glutes and chest.
To do the sphinx stretch, follow these steps:
- Lie on your stomach with your elbows under your shoulders and your hands extended forward, palms down.
- Place your feet slightly apart. It’s okay for the big toes to touch.
- Gently engage the lower back, buttocks and thighs while lifting the head and chest.
- Maintain strength in the lower back and abdominals, breathing deeply.
- Press the pelvis into the floor.
- Look straight ahead or gently close your eyes.
- Hold this posture for 30 seconds to 1 minute
2- Cat-Cow
The Cat-Cow is a great way to wake up the spine while stretching the shoulders, neck and chest.
To do the Cat-Cow stretch, follow these steps:
- Get on all fours in a tabletop position (hands and knees on the floor)
- Squeeze your hands and feet together as you inhale to look up, letting your belly fill with air.
- Exhale, tucking your chin into your chest and arching your spine toward the ceiling.
- Continue this movement pattern, moving with each breath.
- Do this for one to two minutes.
3- Spinal Twist
This classic twist stretches the hips, glutes and back. Itincreases the mobility of the spine and stretches the abdominals, shoulders and neck. The pressure from this stretch also stimulates the internal organs.
To do a seated spinal twist, follow these steps:
- Sit on the floor with both legs extended forward.
- Bend your left knee and place your foot on the outside of your right thigh.
- Place your right arm on the outside of your left thigh.
- Place your left hand behind you for support.
- Starting at the base of the spine, rotate to the left side.
- Hold this posture for up to 1 minute.
- Repeat the same procedure on the other side.
4- Piriformis Stretch
This stretch works the piriformis muscle, which is located deep in the buttocks. Stretching this muscle can help relieve pain and tightness in the glutes and lower back.
To do a piriformis stretch, follow these steps:
- Lie on your back with both knees bent and feet flat on the floor.
- Place your right ankle at the base of your left thigh.
- Then place your hands behind your left thigh and pull toward your chest until you feel a stretch.
- Try to hold this position for 30 seconds to 1 minute.
- Repeat the exercise on the other side.
5- Child’s pose
This traditional yoga pose gently stretches the gluteus maximus, thigh muscles and spinal extensors. It helps relieve pain and tension along the spine, neck and shoulders.
Its relaxing effect on the body also helps loosen tight muscles in the lower back, promoting flexibility and blood circulation along the spine.
- With your hands and knees flat on the floor, lower your hips to rest on your heels.
- Bend at the hips as you bend forward, extending your hands out in front of you.
- Rest your belly on your thighs.
- Extend your arms out in front or along your body with your palms facing up.
- Concentrate on breathing deeply and relaxing any areas of tension or stiffness.
- Hold this pose for up to one minute.
6- Knee to chest
This stretch relaxes the hips, thighs and buttocks while promoting general relaxation.
To do a knee to chest stretch, follow these steps:
- Lie on your back with both knees bent and feet flat on the floor.
- Keep the left knee bent or extend it in a straight line along the floor.
- Bring the right knee toward the chest, clasping the hands together behind the thigh or at the top of the shin.
- Lengthen the spine to the tailbone and avoid lifting the hips.
- Breathe deeply, releasing any tension.
- Hold this posture for 30 seconds to 1 minute.
- Repeat the exercise with the other leg.
7- Pelvic tilt
Pelvic tilts strengthen the abdominal muscles, which helps relieve lower back pain and stiffness. They also have a beneficial effect on the glutes and hamstrings.
- Lie on your back with your knees bent and feet flat on the floor.
- Contract your abdominal muscles while flattening your back against the floor.
- Breathe normally, holding this position for up to 10 seconds.
- Release and breathe deeply to relax.
- Do 1 to 3 sets of 3 to 5 repetitions.
Before doing any exercise for the lower back, remember to
Stretch your lower back safely and carefully. Be especially gentle and cautious if you have any type of injury or health problem. It is best to talk to your doctor first before starting any new type of exercise.
You can do these stretches once or twice a day. But if the pain seems to get worse or you feel very sore, take a day off from stretching.
Be aware of your body’s limits and don’t push it too hard. Listen to your body and do what feels best for you at any given moment.
When performing these stretches, take your time and pay attention to your breathing. Use your breathing as a guide to make sure you are not straining or overdoing it. You should be able to breathe comfortably and smoothly throughout each posture or stretch.
