13 Best Lower Back Pain Stretches and Exercises for Relief

13 Best Stretches to Ease Your Lower Back Pain, According to Trainers · 1. Child's Pose · 2. Cat/Cow Stretch · 3. Supine Twist · 4. Knee-to-Chest ... SearchSubscribeShopHeartHealthyMealPlanSaleEditors’PicksBooksDVDsBundlesandcollectionsPreventionLampsPremiumExclusivesHealthNovelCoronavirusBrainHealthMemoryMentalHealthSleep&EnergyHealthConditionsConditionCentersWeightLossDietsFitnessWorkoutsWorkoutClothes&GearVirtualWalk2021SexRelationshipsFood&NutritionHealthyEatingRecipesBeautySkinCareMakeupHairStyleLifeValentine'sDayMother'sDayGiftsNewsletterFollowFacebookTwitterInstagramYouTubePinterestAboutPrevention.comMedicalReviewBoardWinDoNotSellMyPersonalInformationSkiptoContentHealthBeautyFitnessNutritionLifeSubscribesigninPeopleImages//GettyImagesFromsleepingtoexercisingtowalking,lowerbackpaincanimpactallareasofyourlife.Whenyou'redealingwiththeachesand,oftentimes,debilitatingsorenessoflower-backpain,there'sagoodchanceallyouwanttodoisstayinbed.Butresearchshowsthatdoingacombinationofstrengthandaerobicexercisesandstretchingtwotothreetimesaweekcanhelppreventandeaselower-backpain.(That'swhereourlistofstretchesforlowerbackpaincomesin!)Whilenotallbackpaincanberemediedbystretching,sometimesthosewithlowerbackpainhavetighthipsandlegs,sostrengtheningandlooseningupthesemusclescanhelpyoufindrelief.Thenicethingaboutgentlestretchingisthatit'sfeasibletodowhenyou'reinpain—andoftenprovidesthefastestrelief,saysJamieCostello,fitnessdirectoratthePritikinLongevityCenter+Spa.Butthereareafewthingstokeepinmindsoyougetthemostoutofyourstretching.Thiscontentisimportedfrompoll.Youmaybeabletofindthesamecontentinanotherformat,oryoumaybeabletofindmoreinformation,attheirwebsite.💡Afewtipstonotebeforeyougetstarted💡Stretchyourlowerbackcarefully,especiallyifyouhaveanexistinginjuryorotherhealthconcerns,andifyou'reinpain,it'sbesttoconsultyourdoctorbeforebeginninganewtypeofexercise.Aimtoholdeachstretchforatleast10secondsandpreferably30secondsorlonger.Thepain-relievingbenefitswillincreasethelongeryouholdthesestretches.Ratherthanrushthroughthemoves,Costellorecommendsturningonsoothingmusicandusingthisstretchingtimeasachancetorelaxandrenew.Don'tforgettobreathe!Itmaysoundsilly,butfocusingonusingyourbreathcanhelpyoucopewithanyfeelingsofdiscomfort.1.Child’sPoseGettyImagesThiscommonyogaposegentlystretchesthemusclesofthelowback,whicharelikelycontractedifyou’reinpain.Howtodochild'spose:Beginintabletoppositiononyourhandsandknees,withyourhandsdirectlyunderyourshouldersandkneesunderyourhips.Extendyourarmsoutinfrontofyou,placingyourpalmsflatonthefloor.Slowlysityourhipsbacktowardyourheels,droppingyourheadandchestdownwardasyourarmsextendfurtherandreachforthewallinfrontofyou.Ifthisstretchistoomuch,placeapillowunderyourbellytopropyourselfupabitandlessenthestretchofthelow-backmuscles.Holdthisposefor20to30secondsorevenlonger.2.Cat/CowStretchThisdynamicmovementmovesthelow-backmusclesintwodirectionsandbuildsonChild’sPosetohelplengthencontractedmusclesandsoothesoreness.Howtodoacat/cowstretch:Beginintabletoppositiononyourhandsandknees,withyourhandsdirectlyunderyourshouldersandkneesunderyourhips.Yourspineshouldbeparalleltothegroundinthisposition.Then,roundyourback,stretchingyourmid-backbetweenyourshoulderblades—similartohowacatstretchesbyroundingitsback.Holdforfiveseconds,thenrelaxandletyourstomachfalldownwardasyougentlyarchyourlowbackandholdhereforanotherfiveseconds.Repeatthesemovementsfor30secondsorlonger.3.SupineTwistfizkes//GettyImagesThisstretchnotonlyhelpstostretchyourlowerbackbutalsoyourglutes,whichcantightenwhenyou'reexperiencinglowbackpain,ultimatelycausingmorepain.Howtodoasupinetwist:Beginbylyingonyourbackwithyourkneesbentandfeetflatonthefloor.Extendyourarmsouttothesideina"T"position.Keepyourshouldersonthegroundasyougentlyrollbothkneestooneside.Stayhere20to30seconds,thenreturnyourkneestothecenterandrepeatontheotherside.Ifthestretchistoomuchforyou,placeapilloworstackofblanketsunderyourkneeswhenyoutwisttoeachside.4.Knee-to-ChestStretchfizkes//GettyImagesSimilartotheotherstretchesonthislist,thisposelengthenscontractedlowbackmuscles.Howtodoknee-to-cheststretch:Beginbylyingonyourbackwithyourkneesbentandfeetflatonthefloor.Bringyourhandstoresteitherbehindyourkneesorrightbelowyourkneecaps.Slowlybringbothkneestowardyourchest,usingyourhandstogentlypullyourknees.Holdhere20to30seconds,andtryrockingyourhipssidetosideandupanddowntohelpmassageyourlowback,thenreturntostartingposition.5.ThePelvicTiltWestend61//GettyImagesWhenyou'resufferingfromlower-backpain,youmightfeelasifyourentirepelvicareaisimmovable.Thisstretchcanhelpyoustarttobringsomemovementbacktothisareagently.Howtodoapelvictilt:Beginbylyingonayogamatwithyourkneesbentandfeetflatonthefloor.Trytorelaxyourlowback,keepingitinaneutralposition(whichmeansyoushouldfeelaslightcurveinyourlowbackifyouplacethetopofyourhandunderyourback).Activateyourcoremusclesandthenflattenyourlowbackagainstthefloorbyslightlytiltingyourpelvisupward.Repeat12to15times.6.SupineFigure4StretchSrdjanPav//GettyImagesThisclassicyogaposehelpsopenupthehipsasmuchasitisgoodformassagingyourlowback."Thisposestretchestheouterglutes,aswellasyourpiriformis,bothofwhichcancontributetoatightlowerback,"saysHilaryWright,Y7instructoranddirectorofcontinuingeducation.Howtodoasupinefigure4stretch:Lieonyourbackonayogamatwithbothkneesbentandfeetplantedonthefloor.Liftyourrightleg,flexyourrightfootandcrossyourrightankleoveryourleftthigh.Ifthisisenoughstayhere,ordrawyourleftkneeinandholdbehindyourleftthightoincreasetheintensity.Holdfor10to15breathsandthenswitchtotheotherside.7.RecliningHand-to-BigToeStretch(SuptaPadangusthasana)PeopleImages//GettyImages"Tighthamstringsandadductors,akayourinnerthighs,cancontributetoatightlowerback,"Wrightexplains.Thisposestretchesthingsoutbylooseningupthesemuscles.Howtodoareclininghand-to-bigtoestretch:Lieonyourbackandliftyourrightleguptowardsyourface.Gain*unlimited*accesstoPreventionGain*unlimited*accesstoPreventionJoinNowInterlaceyourhandsbehindyourthighorcalf,dependingonhowtightyourhamstringsfeel.Keepyouroppositelegactiveandyouroppositehipgrounded.Yourheadandshouldersshouldstayontheground.Holdfor10breaths.Now,stillkeepingyouroppositehipgrounded,letyourrightleglowerouttotheright.Onlylowertherightlegouttothesidesofarasyoucanwithouttheoppositehipliftingup.8.Cow-FacePose(Gomukhasana)fizkes//GettyImagesThisposestretchesyourouterglutes,whichcancauselowbackpaintheythey'retight,saysWright.Howtodocow-facepose:Fromaseatedposition,bringyourleftheeltowardyourrightglute,withyourleftkneepointingstraightinfrontofyou.Nowbringyourrightlegontopofyourleft,stackingyourkneestogethersotheyarebothfacingstraightahead.It’sokiftheydon’tstackdirectlyontopofoneanother.Yourfeetshouldbeoneithersideofyou,toespointingbehindyou.Keepyourspinelongbysittinguptall,oraddaslightforwardbendtoincreaseintensity.9.BridgePoseSrdjanPav//GettyImages"Softeningaroundyoursacrumallowssometensionaroundthelowbacktobereleasedandlengtheningthroughthesitbonesencouragesactivationofthelowerpartofyourgluteusmaximus,whichhelpstosupportyourlowback,releasingpainandtension,"Wrightsays.StretchYourselfHealthyandFeelAmazing!StretchYourselfHealthyandFeelAmazing!SHOPNOWHowtodobridgepose:Lyingonyourback,bendyourkneesandplantbothfeetontheyogamat.Besureyourfeetarehip-widthapartwithyourheelsclosetoyourglutes.Pressintoyourfeettoliftyourhips.Fromheretrytosoftenaroundyoursacrum,andlengthenyoursitbonestowardyourknees.Holdfor30seconds.10.ForearmPlankundrey//GettyImagesWrightsaysthisvariationoftheplankactivatesyourcore,whichwillhelptakesomepressureoutofyourlowbackbystrengtheningthemusclesaroundit.Howtodoaforearmplank:Fromthetopofapush-upposition,dropyourforearmsontothematdirectlyunderneathyourshoulders.Youcaninterlaceyourhandsorbringtheforearmsparalleltooneanother,dependingonhowyourshouldersfeel.Kickthroughtheheelsandengageyourcore.Holdforatleast30seconds,workingyourwayuptooneminute.11.PigeonPoseFatCamera//GettyImagesTighthipflexorscanleadtolowerbackpain,andoneofthebestwaystoopenupthehipsiswithextendedhalfpigeonposture.Asmallstudyofpeoplewithchronicbackpainfoundthatthosewhopracticedyoga,includingpigeonpose,for8weekshada9%reductionintheirpain.Howtodopigeonpose:StartinginDownward-FacingDog,inhaleasyouliftyourrightleguptowardstheskyforThree-LeggedDownward-FacingDog.Onyournextexhale,bendthekneeandplaceyourrightkneetowardsyourrightwrist.Loweryourrightshinsothatitbecomesparalleltothetopofyourmat(itmaybeatanangledependingonyourhipflexibility,andthat'stotallyOK!)Gentlyslideyourleftlegbacktowardstheendofyourmat.Feelfreetostayhere,oryoubendyourarmsatthetopofyourmatandloweryourheadontothetopofyourhands.Stayfor7to10breaths.12.HalfLordoftheFishes(ArdhaMatsyendrasana)StígurMárKarlsson/Heimsmyndir//GettyImagesAlsoknownasSeatedTwistposture,ArdhaMatsyendrasanahelpsimprovepostureandspinalmobilityinthosewithlowerbackpain.Don'tallowyourlowerbacktocollapseasyourperformthisposture,andrememberthatalittlegoesalongwaywhentwistingwithlowerbackpain.Howtodohalflordofthefishesposture:Sitwithyourlegsextendedoutinfrontofyou(dandasana).Liftyourrightlegandplaceyourfootonthegroundbesideyourleftknee.Bendyourleftlegandplacetheleftfootontheoutsideofyourrighthip.Grounddownthroughyourhipbones,andinhaleasyoufindlengththroughthespine.Hookyourleftelbowonyourrightkneeasyouplaceyourrighthandbehindyou,andgentlytwist.Stayfor5to8breaths.13.HappyBaby(AnandaBalasana)Prasitphoto//GettyImagesArestorativeposture,HappyBabyisgreatforinducingrelaxation,allwhileopeningupyourhipstoreducelowerbackpain.Italsorelaxesthebackmusclesandhelpsloosenuptheneckandshoulders,helpingyoufindrelief.Howtodohappybabyposture:Fromasupinepositionwithyourbackonyourmat,bendthekneessothatyourheelsappeartobestampingtheceiling.Grabtheoutsideofyourfeetwithbothhandsandhookyourelbowstotheinsidesofyourknees.Flexyourheelsintoyourhandsandstaystagnantorfeelfreetorocksidetosidetogiveyourlowerbackalittlemassage.WorkoutsTheBestWeightLossAppstoCrushYourGoalsThe7BestArmStretchestoAddtoYourWorkoutThe10BestPairsofSeamlessUnderwearforWomenWhatIsFunctionalFitness?Advertisement-ContinueReadingBelow20BestGymBagsforWomenThatFitEverything10BestExercisestoStrengthenYourPelvicFloorHowtoStartWalkingforHealthyWeightLoss11BestExercisesforWeightLossin202216BestWaystoLoseBellyFat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