7 Lower Back Stretches to Reduce Pain and Build Strength

1. Child's Pose. This traditional yoga pose gently stretches your gluteus maximus, thigh muscles, and spinal extensors. · 2. Knee-to-chest stretch · 3. Piriformis ... 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pineandstretchesyourabdominals,shoulders,andneck.Thepressureofthisstretchalsostimulatesyourinternalorgans.Todoaseatedspinaltwist,followthesesteps:Sitonthefloorwithbothlegsextendedoutinfront.Bendyourleftkneeandplaceyourfoottotheoutsideofyourrightthigh.Placeyourrightarmontheoutsideofyourleftthigh.Placeyourlefthandbehindyouforsupport.Startingatthebaseofyourspine,twisttotheleftside.Holdthisposeforupto1minute.Repeatontheotherside.ShareonPinterestModificationsTomakethisposemorecomfortable,keepbothlegsstraight.Foranextrastretch,addinneckrotationsduringthisposebyinhalingtolookforwardandexhalingtoturnyourgazebackward.Do5to10oneachside.5.PelvictiltPelvictiltsbuildstrengthinyourabdominalmuscles,whichhelpsrelievepainandtightnessinyourlowerback.Theyalsohaveabeneficialeffectonyourglutesandhamstrings.Todoapelvictilt,followthesesteps:Lieonyourbackwithbothkneesbentandfeetflatonthefloor.Engageyourabdominalmusclesasyouflattenyourbackagainstthefloor.Breathenormally,holdingthispositionforupto10seconds.Releaseandtakeafewdeepbreathstorelax.Do1to3setsof3to5repetitions.ShareonPinterest6.Cat-CowCat-Cowisagreatwaytowakeupyourspinewhilealsostretchingyourshoulders,neck,andchest.TodoCat-Cow,followthesesteps:Comeontoallfoursinatabletopposition(handsandkneesontheground).Pressintoyourhandsandfeetasyouinhaletolookup,allowingyourbellytofillwithair.Exhale,tuckingyourchinintoyourchestandarchingyourspinetowardtheceiling.Continuethispatternofmovement,movingwitheachbreath.Dothisfor1to2minutes.ShareonPinterestModificationsIfyouhavewristconcerns,placeyourhandsslightlyforwardinsteadofdirectlyunderyourshoulders.Ifyouhaveanykneeconcerns,placeacushionunderthemforpaddingandsupport.Fordeeperholds,simplyremainineachpositionfor5to20secondsatatimeinsteadofmovingwitheachbreath.7.SphinxstretchThesphinxstretchisagentlebackbendthatallowsyoutobebothactiveandrelaxed.Thisbabybackbendstretchesandstrengthensyourspine,buttocks,andchest.Todothesphinxstretch,followthesesteps:Lieonyourstomachwithyourelbowsunderneathyourshouldersandyourhandsextendedinfront,palmsfacingdown.Setyourfeetslightlyapart.It’sOKforyourbigtoestotouch.Gentlyengageyourlowerback,buttocks,andthighsasyouliftyourheadandchest.Staystronginyourlowerbackandabdominals,breathingdeeply.Pressyourpelvisintothefloor.Gazestraightaheadorgentlycloseyoureyes.Holdthisposefor30secondsto1minute.ShareonPinterestThebottomlineYouuseyourlowerbackforalotofthings,fromwalkingandrunningtosimplygettingoutofbedinthemorning.Regularstretchingisagreatwaytocreateandkeepflexibility,relievetension,andhelpbuildstrength.LastmedicallyreviewedonSeptember22,20211sourcecollapsedHealthlinehasstrictsourcingguidelinesandreliesonpeer-reviewedstudies,academicresearchinstitutions,andmedicalassociations.Weavoidusingtertiaryreferences.Youcanlearnmoreabouthowweensureourcontentisaccurateandcurrentbyreadingoureditorialpolicy.ParkDK.(2021).Lowbackpain.orthoinfo.aaos.org/en/diseases--conditions/low-back-pain/FEEDBACK:MedicallyreviewedbyBrookeMathe,MS,CSCS—ByEmilyCronkleton—UpdatedonSeptember27,2021Readthisnext5StrengtheningExercisesforLowerBackPainMedicallyreviewedbyDanielBubnis,M.S.,NASM-CPT,NASELevelII-CSSExperiencinglowerbackpain?Sometimes,allyouneedaresomesimpleexercisesforyourlowerback.That'swhywe'veputtogetherasimpleroutineof…READMORE9StretchestoHelpRelieveaTightLowerBackMedicallyreviewedbyGregoryMinnis,DPTWhenyourlowerbackfeelstight,it’simportanttolistentoyourbodyandtakestepstorelievethetension.Atightlowerbackcanleadtomore…READMORETryThis:12ExercisestoRelieveHipandLowerBackPainMedicallyreviewedbyGregoryMinnis,DPTWhetherit’sarthritisgettingyoudown,bursitiscrampingyourstyle,ortheeffectsofsittingatadeskallday—hippainisnofun.Getlimber…READMOREWhatIsBackPain?MedicallyreviewedbyAngelicaBalingit,MDBackpainissomethingmostpeoplewillexperienceintheirlifetime.Findoutwhat’scausingyourbackpainandwhatthebesttreatmentsare.READMOREIsYogaStrengthTraining?MedicallyreviewedbyCourtneySullivan,CertifiedYogaInstructorIsyogastrengthtraining?Yes.Butisitenough?Wefoundout.READMOREActiveStretchingIstheStaticStretchingYouHaven’tTriedYetByDanielPreiato,RD,CSCSActivestretchingisoftenusedafterexerciseforrecoverypurposes.Butwhat'sthedifferencebetweenactivestretchingandothermethodsof…READMORELowerBackPainTreatmentOptionsMedicallyreviewedbyWilliamMorrison,M.D.Lowerbackpainisextremelycommoninadults.Readmoretogetasenseofthetreatmentoptionsforthiscondition.READMOREMYXvs.Peloton:WhichExerciseBikeIsRightforYou?MYXandPelotonaretwopopularhomeexercisebikes.Findoutwhichbikeisbestinourexpertreview.READMORE