If you find yourself constantly clutching your back in pain, you are not alone. Lower back pain is more common than you think. Anyone can experience it at any stage in their lives, due to an injury or their sedentary lifestyle. And if you follow a daily routine where you have to sit most of the hours, stretching your back often can be helpful. Here is a perfect article that talks about the seven best stretches to give you instant relief from a sore and tight lower back!
But wait, before we begin exploring them, let’s understand how common of a problem is lower back pain.
How Common is Lower Back Pain?
Back pain is the most common problem in adults. Studies state that almost 23% of the global adult population faces chronic lower back pain and has seen a reoccurrence rate of 24% to 80%. Moreover, there is an 84% chance of this condition turning into a lifetime prevalence in adults. One of the main culprits of this reoccurring episode is musculoskeletal damage. The musculoskeletal system holds bones, ligaments, muscles, tendons, and other connective tissues to give you stability, support, and form. Since they are the reason behind your ability to move, tightness or damage in them can cause lower back issues.
While minor lower back pain can vanish within a few days or weeks, chronic episodes stay for over three months. In either case, performing some of the below pain-relieving lower back stretches can reduce and sometimes even prevent the pain. You can choose to perform them every day in the comfort of your home or on the open ground!
7 Best Lower Back Stretches
1. Cat-Cow
Talk about multifunctional, and the cat-cow stretch pose comes on top! Along with strengthening and stretching your spine and neck, it can improve your balance and posture. It stretches your back, abdomen and hips, increases overall body coordination, and relieves stress from the mind.
To perform cat-cow:
- Start the stretch by getting on your hands and knees. Keep them hip-width apart.
- Then, arch your back by pulling your belly button towards the spine and letting your head face the ground. This is the cat position.
- Hold it for at least 10 seconds till you feel a slight stretch in your lower back.
- Return to the initial position.
- Later, raise your head above and let the pelvis attract towards the ground till you reach a curve on your back. This is the cow position.
- Hold for 10 seconds and return to the initial position.
- Repeat this at least fifteen times.
2. Seated Spinal Twist
This restorative yoga pose is known to promote spinal mobility along with enhancing your digestion process. The twisting posture helps relieve lower back pain, massage the internal organs, and tone the belly.
To get started with this stretch, you need to:
- Sit upright with your legs extended in front of you and your hands resting on your thighs.
- Cross the left leg over your right leg and place your left foot next to your right thigh.
- Twist your upper body to the left while placing your right hand beside your left arm. Hold the position for one minute.
- Repeat the same process on the other side.
3. Child’s Pose
This common yoga pose gently releases the tension in your shoulders, back, and chest. It helps lengthen and stretch the spine to relieve neck and lower back pain.
Here’s how to perform a child’s pose:
- Place your knees on the mat and tuck your legs under your buttocks.
- Hinge your hips as you fold your frontal body forward, keeping your hands out in front of you and resting your belly on your thighs.
- Breathe deeply as you feel the tightness of your muscles loosen up.
- Try holding the pose for one minute.
4. Sphinx Stretch
A gentle backbend for beginners, the sphinx stretch is perfect for strengthening your spine, lengthening the abdominal muscles, and firming your buttocks. If your body is suffering from fatigue, this pose is perfect for you!
Here’s how to begin with the sphinx stretch:
- Lie down on your stomach and keep your elbows underneath the shoulders while extending your hands in the front, palms facing downwards.
- Place your feet apart with the big toes touching the ground.
- Lift your chest and head by engaging the buttocks, lower back, and thighs.
- Breathe deeply while pressing your pelvis to the floor.
- Look straight ahead of you and hold the pose for 30 seconds.
5. Seated Hamstring Stretch
Tight hamstrings can reduce the mobility of your pelvis, resulting in too much pressure on your lower back. With the help of the seated hamstring stretch, you can strengthen and stretch your hamstrings to prevent tightness, and give your back and pelvis the additional support it needs.
To perform this pose, begin by:
- Sitting on the mat with your legs stretched in front of you.
- Bend forward and try to touch your toes. Make sure you keep your back straight.
- Hold the posture for at least 30 seconds and repeat it twice or thrice.
6. Trunk Rotation
The trunk muscles are important for providing your body stability and maintaining balance. Incorporating trunk rotation in your regular fitness regime or simply performing it alone can reduce lower back pain, improve your core strength and stability, relieve back tension, and improve your posture.
Here’s how to perform this stretch safely:
- Lay flat on your back with your legs and feet on the floor.
- Stretch your arms and press them against the floor to maintain your body balance.
- Use your abdominal muscles to pick the right leg and rotate it on the other side while keeping your left foot and leg flat on the ground.
- Breathe during the process and hold the posture for five seconds.
- Repeat the same on the other side.
7. Pelvic Tilt
This stretch is perfect for beginners who want to strengthen their lower back and target the abdominal muscles. Here’s how to perform a pelvic tilt:
- Lay on your back. Bent your knees and keep your feet flat on the ground.
- Gently lift your hips upwards while exhaling and pressing your lower back into the floor.
- Maintain the position for a few breaths and repeat it five to ten times.
Safety Considerations to Keep in Mind
These lower back stretches are meant to relieve your back pain and not cause or increase it. If you feel more problems while or after performing them, please stop doing them immediately and consult your doctor.
Moreover, always maintain a correct posture because the wrong position can cause more damage. So, monitor your movements and perform these stretches correctly to gain maximum benefits!
