If you’ve experienced any sort of lower back pain, you know it can make ordinary activities such as carrying things, or even sleeping, near impossible.
It’s important to maintain good back health, and stretching is a relatively simple way to do so.
Back pain can be caused by a variety of factors, such as muscle strain, poor posture, and underlying health conditions. Therefore, the best exercise to ease back pain will depend on the specific cause of your back pain and your overall physical condition.
Try to stretch your lower back at least once a day, or if you can’t do daily, aim for 2-3 times a week.
Here’s some exercises you can do right at home that may help alleviate back pain:
- Gentle stretches: Stretching can help to loosen tight muscles and improve flexibility, which can in turn help to reduce back pain.
- Pelvic tilts: This exercise can help to strengthen the muscles in your lower back and improve your posture.
- Leg raises: Strengthening the muscles in your lower back and abdomen can help to support your spine and reduce back pain.
And this is our simple go to stretches to do when you are experiencing back pain:
- Knee to chest stretches: This stretch can help to relieve tension in your lower back.
- Child’s pose: This pose that will stretch your lower back, hips, glutes, and hamstrings
- Cat-Cow: This stretch will work both flexion and extension of the spine and help increase flexibility.
- Seated Forward Fold: This stretch will help relieve tightness in your lower back and hamstrings.
- Bridge Pose: This stretch and exercise will help activate your glute muscles to support your lower back.
Cat-Cow
This stretch targets the lower back, which can get stiff from sitting, standing or walking.
Get onto your hands and knees with your hands under your shoulders and knees under hips. (This is your neutral position.)
- Arch your back by tightening your abdominal muscles, squeezing your buttocks and tucking in your tailbone (“cat”).
- Hold this position for 10 seconds.
- Let your lower back sag toward the floor, rotate your tailbone upwards and stretch the front of your neck (“cow”).
- Hold this position for 10 seconds.
- Return to the neutral position and repeat five to 10 times.
Seated forward bend
This stretch helps to loosen up your spine, shoulders, and hamstrings. It also stretches your lower back.
To do this stretch:
- Sit down with your legs extended in front of you.
- Engage your abdominal slightly to lengthen your spine, pressing your sit bones into the floor.
- Hinge at your hips to fold forward, reaching out your arms in front of you.
- Relax your head and tuck your chin into your chest.
- Hold this pose for up to 5 minutes.
Child’s pose `s
Child’s Pose is a resting stretch that’s similar to a kneeling lat stretch, but more relaxed. It’s perfect for tuning into your breath, relaxing your body, and reducing stress. It also helps to relieve pain and tension in your back, shoulders, and neck.
To do this stretch:
- Come down on your knees, sitting back on your heels.
- Hinge at your hips to fold forward and rest your forehead on the floor.
- Extend your arms in front of you to support your neck or bring your arms alongside your body. You can use a pillow or cushion under your thighs or forehead for extra support.
- Breathe deeply while holding the pose, bringing your awareness to any areas of discomfort or tightness in your back.
- Hold this pose for up to 5 minutes. You can also come into this pose between other stretches to give your body a rest.
It’s important to consult with a healthcare professional, such as a physical therapist or doctor, before starting any new exercise routine, especially if you have chronic back pain or other underlying health conditions. They can help you determine the best exercises for your specific needs and guide you through proper form and technique to help prevent further injury.
