The lower back is the most common place for pain or injury. Therefore, we are going to present you with eight stretching exercises to relieve all your back pain and make you flexible as a cat.
It’s crucial to figure out what’s initiating the pain, but in most circumstances, practising some gentle stretching will relieve pressure and deliver relief to your lower back.
If your lower back pain is more of general aches or discomforts, then you should try some stretches to get rid of any tightness and alignment issues. We have outlined the following stretching exercises to help you with your back pain!
1. Lunge Spinal Twisting
This stretch is commonly related to the most popular of all stretching exercises in the fitness world. It’s important to aid with posture-linked pain or people who are sitting for longer periods.
- Begin with standing with feet together.
- Make a step forward with the left foot
- Bend the left knee and place it into a lunge, keeping the right leg behind you with the toes on the floor, so you feel a stretch at the frontal right thigh.
- Put the right hand on the ground and twist the upper body to the left as you stretch the left arm and face pointing at the ceiling.
- Hold for 30 secs up to two mins.
- Repeat the same on the other side.
2. The Piriformis Stretch
The piriformis muscle is an inner hip rotator, placed on the outside of the glute. Its main role is outside rotation. The piriformis runs over the sciatic nerve, if it is too tight, it will result in sciatic nerve stress. Stretching the muscle can limit possible future sciatica.
- Sit on the ground with legs extended in front
- Cross the right leg over the left, and put the right foot flat on the ground.
- Put the right hand on the ground behind the body.
- Put the left hand on the right quad or the left elbow on the right knee and push the right leg to the left as you twist the torso to the right side.
- If the spinal rotation disturbs your back, then take off and just use the left hand to drag the right quad in and towards the left.
3. Knee-Chest Stretch
- Lie on the back with both legs stretched.
- Pull the right knee to the chest, while holding the left leg straight and the lower back pressed onto the ground.
- Hold this position for 30 seconds to120 seconds.
- Repeat it with the other leg.
4. Extended Dog Pose
- Start in plank position, with all four down.
- Walk with your arms forward a few inches and then curl the toes under.
- Push the hips up and back halfway towards the heels.
- Push into the palms of the hands to keep the arms straight and engaged.
- Hold this position for 30-120 seconds
5. Figure 4 Stretch
This particularly stretches the iliopsoas and piriformis muscles and the IT band. Therefore, the kind nature of this pose, it is a perfect and gentle helping relieve signs linked with knee pain and sciatica.
- Lie on the back with the foot flat on the floor.
- Cross the left foot over the right quad.
- Lift the right leg off the ground. Grab on the back of the right leg and gently pull it toward your chest.
- When you undergo a pleasant stretch, hold it there.
- Hold for 30-120 seconds.
- Repeat after switching sides.
- (My favourite of all stretching exercises)
6. The Sphinx Stretch
- This pose will stretch the lower back in a sensitive way—in addition, it connects the abs, that supports your lower back.
- Get down on the stomach with the legs straight out behind yourself.
- Place the elbows under the shoulders and forearms on the ground as you lift the chest up off the ground.
- Press the hips and thighs to the floor, and think about lengthening the spine while saving the shoulders in a relaxed position.
- Sit down just to feel a pleasant stretch in the lower back. Don’t overextend it, and take a rest when you feel any discomfort or pain.
7. The Pretzel Stretch
It’s named because it stretches many important posture muscles in a single stretch. You will stretch the quads of the bottom leg, lower back, spine and the glutes and hip flexors of the top leg.
- Lie down on the left side with the head nesting on the arm.
- Bend on the right knee and hip up toward the chest as far as you can push, and then put it on the floor.
- Bend the left knee and take the left foot with the right hand.
- Make sure the leg and torso are in the same line as you smoothly bring the top shoulder toward the ground.
8. Twisted Reclinеd Pigeon
- Lie down on the back with your feet flat on the floor and arms out to your sides in either a T or cactus arms.
- Cross the right foot over your left quad.
- Lift the left leg off the floor. Grab on the back of the left leg and lightly pull it toward the chest.
- Then, let the legs fall down to the left side, holding the right foot just above the left knee. Try to keep the shoulder blades on the floor and hips as square to the ceiling as possible.
- Hold for 30 -120 seconds.
- Repeat after switching sides.