8 Simple Stretches To Relieve Lower Back Pain

On an inhale, extend your right arm over your head and reach toward the ceiling. Exhale your breath and feel the stretch in your torso and back muscles. If you need to stretch your back, lie flat on the ground, then bring your left knee up to your chest and move it to your left side. Use a slow, fluid motion to avoid injuring your back.

Allow your head and eyes to follow the hand that is moving while the other hand stays outstretched in the starting position. Repeat 8 times on each side and hold the end range stretch for a few seconds before folding back up. Yes, one great stretch for your lower back is called the double knee to chest stretch. Lie on your back, and pull both knees to your chest. Hold that position for 30 seconds and repeat two to three times.

According to Weis, it’s a great way target both joint mobility and muscle flexibility at once. “It also allows for easy modification. You can take a stretch deeper or keep it light, depending on your needs and exercise tolerance,” she says. “An exercise ball, since it’s air-filled, also provides a comfortable surface to stretch on. Aka the opposite of a foam roller.” For example, during the first pull portion of the barbell clean, the hamstrings are lengthening as the hips rise faster than the knees extend.

Beyond these apparatuses, yoga is also a big proponent of inversion. This small slim muscle is behind the gluteus maximus, connecting the spine to the top of the femur. If the piriformis muscle tightens, gets pulled, becomes inflamed, or spasms, an effective piriformis stretch can restore muscle function and relieve pain. Begin in a seated position with hands on your lower abs.

Most back stretching devices are bought to help alleviate pain, so it’s essential it’s comfortable to use and won’t cause more issues. Look out for machines with significant padding. The top brands offer ergonomic designs, and there are adjustable knee pads and padded handlebars. If you aren’t suffering from chronic back pain, then you may want to invest in some straps, bands, and an exercise ball.

So if you’re hurting, you’re definitely not alone — even if that’s small comfort in the moment. Taking action with a few appropriate exercises and stretches for lower-back pain can be very effective. All of your muscles work in tandem together – so stretching your other muscles will help improve back flexibility. Having a strong core will allow you to work on your back flexibility by being able to engage in more poses and stretch further into your poses. If desired, you may place a support prop, such as a yoga block, underneath your buttocks to help support your body in this pose. However, doing this will eliminate or reduce the strength component of this exercise.

This final stretch is a forward leaning stretch in standing which helps to open up around the chest muscles and also provides a hamstring stretch. Alongside the other mobility exercises, hamstring stretches can be helpful in the management of lower back pain. Holding the back of the chair, take a few steps backwards keeping your hands in a fixed position.

It also gently works the core muscles to improve stability. A physical therapist can pinpoint the problem and design an individualized stretching and exercise program that targets specific muscles to relieve your pain. They also work with you to ensure you’re performing each lower back stretch and exercise correctly. Stand up facing away from a wall with your back and heels a foot away. Lean your back flat against the wall and slide down until your knees are bent slightly. Gently press your low back into the wall and stay in the sitting position for 10 seconds before sliding back up the wall.

The exercise also can be done with both knees hugged toward the chest, but move one leg into position at a time. Hold 10 to 30 seconds, and repeat two to three times. You can stretch your upper and lower back, as well as your neck, by doing foam roller exercises.

Then reach back and grab your right foot/ankle with your right hand and pull it in toward your butt. To do the Basic Half-Kneeling Hip Stretch, start half kneeling on the ground. Then press your hips forward as you reach your hands up overhead so that you feel a nice stretch down the hip and even into the quad of the back leg.

Press off that knee to rotate your chest toward the leg. To do the Seated Hamstring, Glute and Spinal Twist Complex, sit on the ground with one leg out straight in front of you. Pull the foot of the other leg in to your inner thigh so that your knee is pointing out to about 3 or 9, depending on which leg is out straight.

You can’t simply skip to strength training and expect your body to work correctly and remain injury-free. Notice that the definition of passive stretching given in the previous section encompasses both of the above definitions. You should be aware of these alternative meanings, however, when looking at other references on stretching. So in between do squats stretch the quads etc in the rest time of the stretch. Keeping the back straight lunge forward with the right leg approx 1-to-1.

If your hips feel tight, do not force anything. The leg can simply be positioned straight up and down, it does not have to be in a lunge at all. Do the stretch slowly so you can feel when it is working and that it is not being overdone. Begin by kneeling on your right knee with the left knee up and its foot on the ground. A mat underneath the knee will help with any discomfort.

Make sure your shoulder does not lift or raise. Hold this pose for between ten and thirty seconds. A good exercise program can help you to build strong, flexible muscles that can support your body properly and help keep you moving. All the device usage leads to forward, rounded shoulders and the head resting far out in front of the shoulders instead of being stacked vertically on top of the torso.

Breathe deeply during the exercise, expanding the lower kidney area of the back as the lower rib cage opens up. Bring arms to a “goal post” position and reach your arms back as you lean back into the ball. To add a little more, reach arms slightly to the right and hold, then left and hold. Bringing in side bending and rotation adds another element of spinal opening to the stretch, as well as adding in a stretch for the lats. Reach forward with your arms then gently drop down your head and upper back so your hands are positioned higher. Start on your hands and knees, so that your elbows are directly beneath your shoulders and your knees directly beneath your hips.

Strong abdominal muscles help maintain good posture and prevent unnecessary wear and tear on the bones and ligaments in your back. Tight back and neck muscles often happen because of tight chest muscles. Using your foam roller on your chest muscles can stretch them out along with your neck and back.Set the roller on the ground and lie with your chest on it. Place your hands on either side of the roller.