Do you struggle with lower back pain? There are plenty of ways to fix it! Try these 7 stretches and exercises to relieve your discomfort.
Lower back pain is one of the most common issues people experience, and it can become debilitating if left unchecked.
And a lot of lower back pain comes from sitting for too long, which is unfortunate because sitting is unavoidable for some of us.
The hip flexors tighten, putting pressure on the lower back, pulling it out of alignment, and causing tons of discomfort.
Luckily, you can reverse the problem.
The key is to develop flexibility and core strength.
Flexibility improves blood flow, helping nutrients and oxygen get to target areas faster. It allows those tight hip flexors to open up and release the tension on your back, making it possible for you to extend fully during physical exercises so you get the most out of each movement.
Core strength helps to stabilize the lower back, removing excess pressure from weak and painful areas.
Balance flexibility with core strength, and your lower back pain might just disappear.
Here are seven of the best stretches and exercises to relieve your lower back pain:
1. Child’s Pose
A child’s pose is a resting pose, so allow yourself the time and space to get the most out of it. It opens up the hips and spine so that you can feel instant relief.
Here’s how to do it:
Step 1
Start by kneeling with your knees hip-width apart and your big toes touching.
Step 2
Lower yourself forward until your belly is resting on your thighs and your forehead touches the floor.
Step 3
Reach your arms forward with your palms facing down, stretching your shoulder blades apart, and opening up the spine.
Rest in this position for a few minutes, breathing with your diaphragm and sinking a little lower with each exhale.
If you can’t touch the floor with your forehead, use a block or pillow instead
2. Cat-Cow Stretch
The cat-cow stretch is a good way to get the blood flowing around the spine before doing exercises.
(Make sure you always warm up before doing anything physically demanding!)
Here’s how to do it:
Step 1
Start on your hands and knees with your hands shoulder-width apart and your knees beneath the hips.
Step 2
Inhale while looking up, arching the back, and compressing the lower spine.
Step 3
Exhale and pull the navel inwards, tilting the pelvic bone toward the navel and slightly tucking the chin.
Step 4
Repeat this back and forth for two to three minutes.
If you’re unable to stay on your hands and knees, read further down to learn how to do the pelvic tilt!
3. Knee-to-Chest Stretch
Whether you have soreness in your glutes or pain in your lower back, the knee-to-chest stretch can give you some relief. It helps by relaxing your hips, thighs, and glutes — and even provides relief for indigestion, gas, and bloating!
Here’s how to do it:
Step 1
Begin by lying flat on your back with both feet flat on the ground (your knees should be bent).
Step 2
Bring both knees up to your chest and hold them in place with your hands. If possible, wrap your arms around each knee, grasping the opposite elbow with each hand.
Step 3
Hold this position and go a little deeper with each exhale — aim for 30 seconds to a minute. Repeat two to three times.
Alternatively, you can perform this stretch one leg at a time, leaving the opposite leg to rest flat on the ground.
4. Supine Pigeon Pose
The supine pigeon pose is one of the best stretches for relieving sciatic nerve and general lower back pain. It takes the pressure off the hips and allows you to stretch deep into the glutes and lower back.
Here’s how to do it:
Step 1
Begin by lying on your back with your knees bent and both feet flat on the floor.
Step 2
Cross your right ankle over the left thigh an inch or two above the left knee.
Step 3
Take both hands and grasp the left thigh underneath the right knee. Pull the left knee as close to the chest as possible, stretching the muscles of the right leg.
Step 4
Lengthen your neck to help open the spine further. Breathe deep into the diaphragm and deepen the stretch with each exhale.
Step 5
Hold for 30 seconds to one minute and repeat on the other side
5. Supine Twist
The supine twist is a great stretch for runners and athletes of all types, but anyone will benefit from a nice deep stretch!
Along with releasing the lower back, this position stretches the glutes, promotes healthy digestion, and opens up tight shoulders.
Here’s how to do it:
Step 1
Begin by lying on your back.
Step 2
Hug both knees to your chest.
Step 3
Turn to the right side, allowing the right leg to rest on the floor with the left leg resting on top.
Step 4
Keep your shoulders flat on the floor and extend your arms straight out to either side.
Step 5
Turn your head in the opposite direction of your knees and allow gravity to do the rest!
Hold for 30 seconds to one minute and repeat on the other side.
6. Pelvic Tilt
If you’re looking for an easy way to strengthen your lower back and promote flexibility in this area, you should practice the pelvic tilt every day,
It’s one of the simplest and most effective exercises on this list and is a great tool when recovering from lower back pain.
Here’s how to do it:
Step 1
Begin by lying on your back with your knees bent and your feet flat on the floor. Notice that your lumbar spine will naturally leave space between your lower back and the floor.
Step 2
Exhale while tilting your hips up toward your head and feel the lumbar spine lengthen and come in contact with the floor.
Step 3
Hold for several seconds, then inhale and tilt your hips away from your head, returning to the starting position.
Repeat as many as ten times
7. Sphinx Pose
This final position is a great way to begin strengthening the spine and opening up the abdomen and hip flexors. It’s also a simple exercise, so make sure to give it a try.
Step 1
Begin by lying on your stomach. Your toes should be pointed away from you, your palms should be facing down next to your shoulders, and your elbows should be tucked close to either side.
Step 2
Gently press into the floor with your hands, squeezing your glutes and compressing your lower spine to lift your chest off the ground.
Make sure to look upward toward the ceiling and hold this position for 30 seconds to one minute.
Conclusion
While performing these stretches and exercises, listen to your body. Don’t push yourself too hard, as it could exacerbate any injuries.
You don’t have to go through life with lower back pain — practicing these seven exercises regularly will help you stay pain-free!
Author Bio:
Caitlin Sinclair is the property manager at Persea. She has a passion for her community and enjoys making Persea the place to call home.
