Lower back pain is a common problem that can affect people of all ages and lifestyles. Fortunately, there are several stretches that can help relieve lower back pain and improve flexibility. According to experts, here are 13 stretches that you can try.
- Child’s Pose
This stretch helps to relax the lower back and hips. Start on your hands and knees, then sit back on your heels and stretch your arms forward. Hold this position for 30 seconds to 1 minute. - Cat-Cow Stretch
This stretch helps to mobilize the spine and relieve tension in the lower back. Start on your hands and knees, then arch your back up like a cat and hold for a few seconds. Then, drop your belly down and lift your head up like a cow and hold for a few seconds. Repeat this movement several times. - Downward-Facing Dog
This stretch helps to stretch the hamstrings, calves, and lower back. Start on your hands and knees, then lift your hips up and back to form an inverted V shape. Hold this position for 30 seconds to 1 minute. - Standing Forward Bend
This stretch helps to stretch the hamstrings and lower back. Stand with your feet hip-width apart, then bend forward from the hips and reach for your toes. Hold this position for 30 seconds to 1 minute. - Seated Forward Bend
This stretch helps to stretch the hamstrings and lower back. Sit on the floor with your legs straight out in front of you, then bend forward from the hips and reach for your toes. Hold this position for 30 seconds to 1 minute. - Piriformis Stretch
This stretch helps to relieve tension in the piriformis muscle, which can cause lower back pain. Lie on your back with one leg crossed over the other. Pull the crossed leg towards your chest until you feel a stretch in the buttocks. Hold this position for 30 seconds to 1 minute. - Quadruped Hip Extension
This stretch helps to stretch the glutes and lower back. Start on your hands and knees, then extend one leg back and up, keeping your knee straight. Hold this position for 30 seconds to 1 minute, then repeat with the other leg. - Kneeling Hip Flexor Stretch
This stretch helps to relieve tension in the hip flexors, which can contribute to lower back pain. Kneel on one knee with the other foot flat on the floor in front of you. Push your hips forward until you feel a stretch in the front of the hip of the kneeling leg. Hold this position for 30 seconds to 1 minute. - Supine Spinal Twist
This stretch helps to mobilize the spine and relieve tension in the lower back. Lie on your back with your knees bent and feet flat on the floor. Cross one leg over the other and turn your hips to one side, keeping your shoulders on the ground. Hold this position for 30 seconds to 1 minute, then repeat on the other side. - Bridge Pose
This stretch helps to strengthen the glutes and lower back. Lie on your back with your knees bent and feet flat on the floor. Lift your hips up towards the ceiling, forming a straight line from your knees to your shoulders. Hold this position for 30 seconds to 1 minute. - Cobra Pose
This stretch helps to stretch the front of the body and strengthen the back muscles. Lie on your stomach with your hands under your shoulders. Push up with your arms, keeping your elbows close to your body, until you feel a stretch in your chest and abdomen. Hold this position for 30 seconds to 1 minute. - Half Lord of the Fishes Pose
This stretch helps to stretch the side of the body and relieve tension in the lower back. Sit on the floor with one leg straight out in front of you and the other leg bent with the foot flat on the inside of the straight leg. Twist your upper body towards the bent leg, reaching for your foot with your opposite hand. Hold this position for 30 seconds to 1 minute, then repeat on the other side. - Wall Stretch
This stretch helps to stretch the back and shoulders. Stand facing a wall with your feet hip-width apart. Place your hands on the wall at shoulder height and lean forward until you feel a stretch in your shoulders and back. Hold this position for 30 seconds to 1 minute.
When performing these stretches, it’s important to listen to your body and not push yourself too hard. Start slowly and gradually increase the intensity and duration of the stretches as your body becomes more flexible. If you have severe lower back pain or a medical condition, it’s best to consult a healthcare professional before starting any stretching routine.
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