Lower back pain is a common concern for many people. For some, the pain may be a result of repetitive motions or a sedentary lifestyle. For others, pain may be due to an underlying health condition. Whatever the reason, back pain can be quite disruptive to your daily routine. The good news is that stretching can be an excellent way to alleviate your symptoms! Here are four stretches that may give you some relief.
Child’s Pose
Child’s pose is a traditional yoga pose that gently stretches your thighs, glutes, and spinal muscles. This pose is great for lower back pain because it helps loosen those stubborn back muscles that can be difficult to stretch. Child’s pose is also great for improving flexibility and blood circulation.
Sphinx Stretch
For another gentle option, try doing the sphinx stretch. This stretch starts with you lying on your stomach with your legs comfortably extended behind you and your elbows at your side, hands in front, and palms down—like a sphinx. Slowly raise your chest and head—arms still extended—and hold this pose for thirty seconds to a minute.
Knee-to-Chest
This stretch involves gently pulling and placing your knees to your chest. Incorporating this stretch is beneficial because it relaxes your hips, thighs, and glutes. This doesn’t just improve flexibility; it may also relieve tension in your lower back. Knee-to-chest stretches can be done standing up or lying down on your back.
Seated Spinal Twist
A seated spinal twist is another great and simple way to reduce lower back pain. This twist opens up and stretches your hips, back, and glutes. A seated spinal twist may also promote increased mobility in your spine over time. Be sure not to overextend the stretch to avoid causing additional pain.
Start the seated spinal twist by sitting on the floor with your legs extended. Then, bend your right leg at the knee and place your right foot to the other side of your left knee or thigh. With your right arm behind you for support, twist your torso to the right until you feel a stretch. Hold for thirty seconds to a minute and then switch sides.
Regular stretching can be a beneficial way to reduce lower back pain and improve mobility. If you’re dealing with lower back pain, consider incorporating these stretches to help alleviate your symptoms. If your pain is constant or severe, make an appointment to talk with your trusted primary care doctor or chiropractor about treatment and care options.
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