Lower back pain is common no matter what line of work you’re in. In fact, 25% of American workers suffer from lower back pain. That’s why it’s so important to learn different stretches for back pain, so you don’t suffer needlessly.
Keep reading to learn the five stretches for lower back pain we love and stretches you absolutely need to avoid to prevent further pain.
The cat-cow stretch helps increase flexibility in your lower back, which helps to ease tension. It also helps build your core muscles, giving your back the support it needs to carry you.
How to Do It:
To start, find a soft surface and get on your hands and knees and keep your back straight, as shown in the top image. Then, arch your back, pulling your stomach in towards your spine. Let your head drop forward and hold this “cat” position for 5-10 seconds.
Then, return to the starting position. Raise your head up to the ceiling and push your pelvis forward, and push your stomach down towards the floor. Hold this “cow” position for another 5-10 seconds.
Repeat this 15-20 times, focusing on your form each time.
2. Child’s Pose
Sitting at a desk all day and having lower back pain is more common than you think. A great yoga pose to help alleviate that pain is the child’s pose.
How to Do It:
Find a soft surface and kneed down, so your shins and the tops of your feet are on the ground, as shown in the photo above. At your hip, bend forward, moving your hands forward and your butt backward. Slowly inch your hands out in front of you until your stomach easily rests on your thighs.
Your arms should be stretched out straight in front of you, with your palms on the floor. Take a deep breath in and out slowly. To really feel relief from this stretch, hold it for up to a minute.
3. Seated Spinal Twist
As shown in the top photo, the seated spinal twist opens your lower back, hips, and glutes. While doing this stretch, be sure to move slowly and deliberately. Twisting too fast can cause more damage, so take it slow.
How to Do It:
Sit down with both of your legs extended in front of you. Start by bending your left knee and crossing it over your right leg. Slowly twist to the left, placing your left hand on the floor behind you for support.
Hold this stretch for 30 seconds before returning to your starting position. Then, do your right side, holding for another 30 seconds.
Do this stretch 3-4 times to feel relief in these tight spots.
4. Knees to Chest
To help align your spine while working on loosening your lower back and glutes, you should try the knees to chest stretch. The more you do it over time, the more comfortable and flexible you’ll become.
How to Do It:
Start by laying on your back on a soft surface. Slowly bend your knees and slowly bring your thighs over your chest. Take your hands and place them on your knees or shins to pull them closer to your body.
When you do this right, you’ll start to feel it pulling on your lower back. Hold this for 30 seconds and release it slowly.
Do this at least once a day to feel relief in your lower back after a long day of work.
5. Seated Forward Curl Stretch
This stretch is great to do while sitting at your desk all day. You can do it without getting out of your chair, and it helps to stretch out those sore muscles.
How to Do It:
Sit in a chair with your feet firm and flat on the ground. Curl your neck, upper back, and lower back forward until your chest rests on your thighs. You should be able to touch the ground with your hands.
Hold this stretch for 30 seconds before slowly returning to your starting position. Repeat this stretch 3-5 times until you feel more comfortable.
Stretches for Lower Back Pain to Avoid
While the above stretches help with lower back pain, there are ones you might think help but actually don’t. There’s one stretch you shouldn’t do when trying to alleviate back pain, and that’s the standing toe touch.
Leaning down to the ground and touching your toes to stretch might seem like a good idea, but it can be detrimental. These can put greater stress on your disks and ligaments in your spine. When done incorrectly, they can also overstretch your lower back muscles and hamstrings.
My Back Still Hurts, Now What?
We are not doctors or physicians in any way, shape or form. If your back pain is progressively getting worse or not going away, it’s time for you to go to your doctor.
While exercise and stretching can help with back pain, sometimes it’s not a solution, and you need professional medical advice. So please, if you’re in a lot of pain, take care of yourself and see your doctor.
Start Training With Professionals Today
One of the best ways to prevent back pain is with regular exercise. If you’re ready to take the next step in your healthcare journey, consider personal training. A personal trainer doesn’t just help you lose weight; we help you become more comfortable with your daily activities.
At Peak Physique, we help people just like you live better lives and remain active for a long time. Don’t wait any longer; contact Peak Physique today for a free consultation, and free first workout!
Did you try these stretches for back pain? How did they work for you? Let us know in the comments below!
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