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February 5, 2025 Exercise

10 Best Back Stretches for Lower Back Pain Relief

Back pain is one of the most common problems many of us deal with every day. These exercises help ease back pain and prevent further discomfort. Back stretches for lower back pain are one of the easiest and simplest ways to reduce discomfort and improve your mobility. Whether you’re in long-term pain, tight stiffness, or chronic pain, doing gentle stretches daily in your routine will make a big difference.

So, if you’re also in pain and looking for pain relief we’ve covered ten of the best stretches for lower back pain that you can try yourself at home.

10 best back stretches for lower back pain relief are:

Cat-Cow Stretch

The Cat-Cow stretch is a lively movement that improves flexibility and releases tension in the lower back. It also helps to increase spinal mobility, which makes it a great warm-up exercise. Also, it will help you relax your tight muscles and improve circulation in the back.

How to do it:

• Start on your hands and knees, keeping your wrists under your shoulders and knees under your hips.
• First, inhale your breath and arch your back lifting your head and tailbone in a coww pose.
• Now, exhaling your back; tuck your chin and pull your belly towards the spine (cat pose)
• Now, repeat the same exercise for 8-10 breaths.

Child’s Pose

It’s a calming yoga pose that helps lengthen the spine and relieve tension in the lower back. It also stretches the thighs, hips, and ankles, making it a great all-around stretch for flexibility and relaxation. This is the best exercise for gently easing lower back discomfort without putting pressure on the area.

How to do it:

• First, you need to kneel on the floor with your knees apart and big toes touching.
• Sit back on your heels and stretch your arms in front of you.
• Lower your chest toward the floor and rest your forehead down.
• Hold your pose every second for 20-30seconds.

Knee-to-Chest Stretch

The knee-to-chest stretch is a simple yet best way to improve your lower back and relieve tightness. This stretch is helpful for you for relaxing the muscles after a long day of sitting or standing.

How to do it:

• Lie straight on your back keeping your legs extended.
• Bring your one knee toward your chest and hold it with both hands.
• And, then keep your other leg straight on the floor.
• Hold your pose for 20-30 seconds before switching sides.

Pelvic Tilts

Lower back pain haunts you forever, and your poster disdups, too, like spine curving and pelvis tilting forward. It is one of the best exercises for strengthening the core and loosening up the lower back. You can easily perform this exercise yourself at home.

How to perform it:

• Lie on your back and bend your knees keeping the feet flat on the floor.
• By flatting your back against the floor tilt your pelvis upward.
• Now, hold on to it for a few seconds and release it.
• Repeat the same exercise for 10-15 times.

Sphinx Pose

This easy backbend helps you activate and stretch the lower back. It’s a beginner-friendly pose that will help you improve your posture.

How to perform it:

• Lie on your stomach with your elbows under your shoulders and your forearms parallel to each other.
• Press your forearms and lift your chest, keeping your lower body relaxed.
• Hold the pose for 20-30 seconds and do it 10 times.

Bridge Pose

This pose helps to strengthen the muscles supporting your lower back while gently stretching the area. It also engages your glutes and core, helping you improve stability.

How to perform it:

• Lie on your back with your knees bent and moving your hip upward.
• You have to hold these poses for 10-15 seconds and then lower slowly.
• Repeat the pose for about 5-10 times.

Supine Twist

The supine twist, also known as Supta Matsyendrasana is a yoga pose that helps you improve flexibility and relieves the tension in your back, shoulders and neck. This exercise for lower back pain also helps with your digestion, circulation, and stress.

How to perform it:

• First start by lying on your back with your knees bent and feet flat on the floor.
• Then, drop your knees to one side while keeping your shoulders flat on the ground.
• Now, you need to extend your arms out to the sides for balance.
• Hold on the pose for 20-30 seconds, then switch sides.

Seated Forward Bend

The seated forward bend also known as Paschimottanasana is a yoga pose for stretching the back of the body.

This exercise targets the lower back and hamstrings for relieving the lower back pain. It’s an easy yoga that helps improve flexibility and aids in better posture.

How to perform it:

• All you need to do is sit on the floor with your legs straight in front.
• Reach your hands towards your toes, keeping your back straight.
• Go as far as you can go without straining and hurting yourself. Hold it for 20-30 seconds and repeat for 5-8times.

Happy Baby Pose

This happy baby pose is also known as Ananda Balasana which is a yoga pose that stretches the hips, lower back and hamstrings.

It’s a simple and playful stretch that opens up the hips and gently stretches the lower back. It’s perfect for releasing tension and calming down lower back stress.

How to do it by yourself:

• Lying on your back bring your knees toward your chest.
• Now, gently pull your knees towards the floor keeping your back flat.
• Hold the posture for 20-30 seconds.

Seated Lower Back Rotational Stretch

The seated lower back rotational stretch is another exercise you need to follow to improve spinal mobility and relieve lower back stiffness. It helps to stretch the muscles along the spine, helping to ease tension and improve flexibility.

How to exercise it:

• First, sit on a chair with your back straight.
• Take your right hand on the outside of your left knee and your left hand behind you for support.
• Slowly twist your torso to the left while keeping your hips still.
• Hold the pose for about 20-30 seconds and return to the centre.
• Then, return to the other side.

Tips for success to get rid of your back pain for a long time:

• Always warm up your body before stretching to avoid the injury.
• Then breathe deeply while holding each stretch of your pose to help muscles relax.
• But avoid forcing or bouncing the stretch, instead move gently within your comfort range.
• You must immediately stop any stretch if causes you any intense pain.

Summary:

Lower back pain is a common problem that makes our daily life difficult. All these back pain can be the result of various reasons such as poor posture, muscle strain, or a sedentary lifestyle. Trying stretching exercises like the child’s pose, cat-cow stretch, and hamstring stretches helps you to improve flexibility and relieve tension.

Also, strengthening exercises such as bridge planks and the Superman pose can help you build core and back strength. Other activities such as walking, swimming, and yoga can also improve mobility and reduce stiffness.

So, to get relief from back pain, you must maintain your good posture and stay active. Also, applying heat or ice packs provides temporary relief, while regular movement will prevent you from stiffness.

Consistency must be the key in this exercise for lower back pain if you want to get relief from back pain and improve your overall spinal health. However, if you’re still in pain after following these exercises regularly, please consult your healthcare professional.

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