Lower back pain can be a real nuisance, making it difficult to do everyday activities. Fortunately, there are some stretches for lower back pain you can do to help ease the pain.
Here are a few of our favorites Stretches for Lower Back Pain:
The cat-cow stretch is great for relieving lower back pain. To do this stretch, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you tuck your chin and round your spine, like a cat. Exhale as you arch your back and look up at the sky, like a cow. Repeat 10 times.
The runner’s lunge is another great stretch for lower back pain relief. Start in a standing position with your feet hip-width apart. Step one foot forward and lunge down, keeping your back straight and your front knee behind your toes. Hold for 30 seconds, then switch legs and repeat.
The hamstring stretch is another great way to relieve lower back pain. To do this stretch, stand with one foot in front of the other, hinging at the waist so you lean toward the front foot. Reach for the toes of the back foot with your hands. Hold for 30 seconds, then switch legs and repeat.
These are just a few of our favorite lower back pain stretches.
For more ideas, be sure to check out our complete guide to easing lower back pain.
Lower back pain is one of the most common medical problems, affecting 8 out of 10 people at some point in their lives. Fortunately, there are many things you can do to prevent and relieve lower back pain, including exercising your lower back muscles. This article provides a list of the 10 Stretches for Lower Back Pain.
Stretches for Lower Back Pain
1. Pilates
Pilates is a great way to strengthen your core muscles, which support your lower back. In fact, one study found that Pilates was more effective than traditional physical therapy at reducing lower back pain.2
To do Pilates for a healthy lower back, start by lying on your back with your knees bent and your feet flat on the ground. Place your hands on your lower back or behind your head. Then, use your abs to curl your head and shoulders off the ground. Hold for a few seconds, then lower back down. Repeat 10-15 times.
2. Yoga
Yoga is another great way to strengthen your core muscles and relieve lower back pain. In fact, one study found that people who took a 12-week yoga class had greater improvements in function and less pain than those who didn’t do yoga.3
To do yoga for a healthy lower back, start in mountain pose with your feet hip-width apart and your arms at your sides. As you inhale, lift your arms overhead. As you exhale, hinge at the waist and fold forward, re犀利士
aching for your toes. Hold for a few seconds, then release and repeat.
3. Hamstring Stretches
Stretching your hamstrings can also help relieve lower back pain. In fact, one study found that hamstring stretches were more effective than other common treatments at reducing lower back pain.4
To do a hamstring stretch for a healthy lower back, start by kneeling on the ground with your buttocks resting on your heels and your spine upright. Reach forward with one hand and extend the other arm straight out in front of you. Hold for 30 seconds, then switch sides and repeat.
4. Good Mornings
Good mornings are a great way to stretch and strengthen your lower back muscles. To do good mornings for a healthy lower back, start by standing with your feet hip-width apart and your knees bent. Hinge at the waist and place your hands on your thighs. As you exhale, lift your torso until it’s parallel to the ground. Hold for a few seconds, then release and repeat.
5. Superman Stretches
Superman stretches are another great way to stretch and strengthen your lower back muscles. To do Superman stretches for a healthy lower back, start by lying face down on the ground with your arms extended in front of you. As you inhale, lift your arms, chest, and legs off the ground. Hold for a few seconds, then release and repeat.
6. Glute Bridge
The glute bridge is a great exercise for strengthening your glutes, which can help reduce lower back pain. To do the glute bridge for a healthy lower back, start by lying on your back with your feet flat on the ground and your knees bent. Raise your hips until your thighs and torso are in line with each other, then hold for a few seconds. Repeat 10-15 times.
7. Quadruped Arm/Leg Raises
Quadruped arm/leg raises are another great way to stretch and strengthen your lower back muscles. To do quadrupeds arm/leg raises for a healthy lower back, start by getting on all fours with your spine and head in line with your hips. Then, raise one arm and the opposite leg off the ground, keeping them both straight. Hold for a few seconds, then release and repeat.
8. Cat/Cow Stretches
Cat/cow stretches are another great way to stretch your lower back muscles. To do cat/cow stretches for a healthy lower back, start on all fours with your spine and head in line with your hips. As you inhale, arch your back like a cat and lift your head and tailbone up towards the sky. As you exhale, round your back like a cow and tuck your chin to your chest. Repeat 10-15 times.
9. Pilates Scissor
Pilates scissor is a great exercise for strengthening your abs and relieving lower back pain. To do Pilates scissor for a healthy lower back, start by lying on your back with your legs in the air and your head and shoulders off the ground. Then, slowly lower one leg towards the ground while keeping the other leg raised. Hold for a few seconds, then switch sides and repeat.
10. Spinal Twist
Spinal twists are another great way to stretch and strengthen your lower back muscles. To do a spinal twist for a healthy lower back, start by lying on your back with your knees bent and your feet flat on the ground. Place your right hand on your left knee and your left hand on the ground. As you exhale, twist your torso to the right and look over your right shoulder. Hold for a few seconds, then release and repeat on the other side.
These are just a few of the many Stretches for Lower Back Pain that can help reduce lower back pain. For best results, be sure to do them regularly and consistently. If you have any existing injuries or health conditions, talk to your doctor before starting any new exercise routine.
