While it might feel good to rest, when you have back pain, it is vital that you stay active and start moving around as soon as practically possible. It is recommended that you do a few low-intensity exercises or stretches for lower back pain to get your spine mobilized and speed up your recovery process.

The 6 stretches for lower back pain in this article will not only help relieve the pain you are already experiencing but will also help prevent recurrences. However, in certain medical conditions causing back pain, certain stretches are not be performed. So, if you are in extreme discomfort or experiencing pain for quite some time now, please do consult with your physiotherapist or physician before proceeding.
Always, keep the following in mind when starting a stretching routine:

  • Wear comfortable clothes
  • Stop when you feel pain; do not force your body into difficult positions
  • Move into the stretch slowly and avoid bouncing, which may actually tear muscles
  • Stretch on a clean, flat surface that is large enough to move freely
  • Hold stretches long enough (20-30 seconds) to allow your muscles or joints to become loose
  • Repeat the stretches progressively, generally 3-10 times

Knee To Chest Stretch

Lie flat on your back with toes pointed to the sky. Slowly bend your right knee and pull your leg up to your chest. Wrap your arms around your thigh, knee, or shin, and gently pull the knee towards your chest. Hold for 20 seconds and slowly extend the leg to starting position. Repeat three times for each leg.

Two-Knee Twist

Lying on your back, bend your knees into your chest and bring your arms out at a T. As you exhale, lower your knees to the ground on the right. Keep both shoulders pressed down firmly. If the left shoulder lifts, lower your knees further away from the right arm. Hold for 1-2 minutes on each side.

Spinx Stretch

Lying on your stomach, prop yourself up on your forearms. Align your elbows directly under your shoulders. Press firmly through your palms and the tops of your feet. Press your pubic bone forward. You will feel sensations in your lower back but breathe through it. You are allowing blood flow into the lower back for healing. Hold for 1-3 minutes.

Thread The Needle Stretch

Lying on your back, bend both knees with the feet flat on the ground. Bend the right knee like a figure four, with the outer left ankle to the right thigh. Lift the left foot into the air, bringing the left calf parallel to the ground. Thread your right hand between the opening of the legs and interlace your hands behind your left thigh. Hold 2-3 minutes and then repeat on the other side.

Posterior Pelvic Tilt

Lie face-up on the bed with your knees bent and feet flat. Draw abdominals in to flatten your lower back into the bed. Hold for 5 seconds, then return to start position for 1 repetition. Do 10 reps.

Cat/Cow Yoga Stretch

Start this more by kneeling on all fours with your hands beneath your shoulders and your knees directly below your hips. Exhale and gently arch your spine. Inhale, tighten your core muscles, and round your back, like a cat. Move slowly between movements and hold in each position for 5-10 seconds. Repeat 10 times.

However, if any of these stretches, increase your pain, stop the same and consult your physician or physiotherapist about the suitability of this particular exercise.


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