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Lower back pain can be a huge buzzkill, especially if you had other things you wanted to accomplish during the day or wanted to go out and socialize.
But lower back pain doesn’t have to immobilize you, because many people experience instant relief with stretches that are proven to help with this specific type of pain.
Let’s go over six top lower back pain stretches that are known to help instantly.
This common stretch is particularly popular with yoga. Because it works multiple muscles at once and helps to increase your flexibility.
It’s also an excellent stretch for general relaxation and limbering, especially if you aren’t very flexible already.
But what’s best about it is that it works your spinal extensors, hamstrings, and gluteus maximus all at the same time, and when it comes to you back pain it can help you loosen up your spine, neck, and shoulder muscles.
How to do a child’s pose:
- Place your knees and hands on the ground and sink back through your hips, resting them on your heels or as close as possible
- full forward by hinging at your hips and keep your hands out in front of you
- Place your belly or abdomen on your thighs or as close as possible
- Extend your arms either alongside your body or in front of your head
- Take deep breaths over and over for up to one minute
This is another classic stretch often used before workouts or before a yoga routine. It can relax your glutes, thighs, and hips while calming the rest of your body at the same time.
To do a knee-to-chest stretch:
- Lie on your back and keep both of your knees bent and your feet flat on the floor
- Either extend your left knee straight out along the floor or keep it bent
- Bring your right knee toward your chest while clasping your hands behind your thigh or at the top of your shin
- Stretch your spine as much as possible down to your tailbone without lifting your hips
- Breathe deeply in and out to release tension and hold the pose for one to three minutes
- Repeat the exact same exercise with your other leg
This common stretch is excellent for relieving tension in your lower back while also working your core muscles, like your abdominals and the muscles around your pelvis.
To do a trunk rotation:
- Lie on your back while bringing your knees up and toward your chest; this should result in your body position like you’re sitting in a chair
- Extend your arms out toward the side and keep your palms face down toward the floor
- Keep your knees together and your hands on the floor while rolling both bent knees toward one side; hold this position for between 15 and 20 seconds
- Return to the starting position, then repeat step three with the other side for another 15 to 20 seconds
- Repeat five to ten times after you paused for some minutes
This exercise is particularly helpful if you want to relax the tension in your lower back and core or increase your flexibility.
To do a cat-cow stretch:
- Get onto your hands and knees and keep your knees about hip-width distance apart
- Pull your belly button toward your spine and arch your back, letting the head drop all the while; this should make you look relatively close to a cat stretching its back
- Hold the position for between five and ten seconds
- Return your back to the starting position
- Lift your head upward and let your pelvis fall to the ground, resulting in your back curving down toward the floor. This should make you look somewhat similar to a cow
- Again hold this position for between five and ten seconds
- Repeat five times
Piriformis muscle stretch
The pelvic tilt exercise is a great choice if you want to maintain flexibility and release your tight back muscles at the same time.
The piriformis muscle is a very small muscle that is located deep inside of your buttock. This is how you can stretch this tiny muscle:
- Lie on the floor with your knees bent and the heels flat on the floor
- Cross one leg over the other leg, resting the ankle on the bent knee
- Mildly pull the crossed knee toward the chest until there is a stretch in the buttock. Hold for 10 seconds
- Repeat on the other side
- Once your done, wait 30 seconds and repeat.
Seat Forward Bend
This exercise is a great job of relaxing tight hamstrings, which can contribute to lower back pain.
To do a seat forward bend:
- Sit on the floor and keep your legs straight out in front of you
- You can use a bath towel or similar-length material and hook it around the bottom of your feet near the heels
- Bend forward slowly and gently – while bringing your belly near your legs
- Keep your back straight and grab the towel (if you use one) to help you pull your belly closer to your legs
- Stretch until there’s tension in the back of your legs and lower spine
- Hold this position for about 20 seconds before resting for 30 seconds
- Repeat three times
Any of the above stretches might do just the trick to relieve your lower back pain relatively quickly.
You should do these stretches at least once a day
If your pain doesn’t subside, don’t hesitate to check with a doctor.