Sat. Sep 23rd, 2023

One of the most frequent reasons to visit the doctor or take time from work is lower back pain. These problems may result in pain that lasts for a while and make it difficult to move.

Lower back tension and soreness can be brought on by poor posture or prolonged periods of stillness. Other potential reasons for lower back issues include:

  • Sprains or strains can hurt the back in any part of the body.
  • Congenital abnormalities: Some illnesses, like scoliosis, have an impact on the spine from birth.
  • Degenerative conditions: Arthritis is one disorder that can get worse over time and harm the spine.
  • Nerve issues: The spinal cord is covered in nerves. Lower back issues might result from several disorders that impact these nerves, such as sciatica.
  • Pregnancy: The expanding foetus’ weight might exert pressure on the lower back, resulting in discomfort.

Stretches for the lower back to improve flexibility and reduce discomfort

There are numerous options for treating lower back pain. As an illustration, a doctor might suggest painkillers and physical therapy.

Yoga and stretching are both effective for relieving pain and increasing flexibility, according to growing body of research. According to a study published in 2020, a customised yoga practise may help reduce back and neck discomfort and thus improve quality of life.

Exercises to relieve back pain

In order to locate the best and most targeted therapeutic stretches for lower back pain, an authorised medical or physiotherapy specialist makes a visit. In order to locate the best and most targeted therapeutic stretches for lower back pain, an authorised medical or physiotherapy specialist makes a visit.

Are stretches effective for back pain?

This is without a doubt the case. Instead of limited motion, we will experience limited stability in this situation.

It is a minority of the population, though, and if you are a member of it, you are surely aware of it because it is impossible to ignore it.

How to tell if stretching will be beneficial to you: Back Pain Lower Back Stretches

I love empirical approaches like “try it and see how it goes.” It could appear unscientific, but it is much more so than some complicated judgments that are occasionally made and then rejected for testing “in the field.” There are so many factors that can affect back pain that it is impossible to account for them all.

Given the limited contraindications, the best course of action is unquestionable:

  • Try the exercises you’ll soon find, pay attention to your feelings as you do them for at least 20 days, and then determine whether they were beneficial to you or not. 
  • If your pain level increases, stop doing the exercises immediately.
  • Since they should be able to direct you to the workouts that are best for you, a professional’s personalized assessment makes sense.

In general, we can gain from stretching when:

  • You experience the agony that did not just start (1-2 months)
  • You have trouble sustaining one position for an extended period of time because your discomfort is stronger in the morning.
  • These are only very general guidelines, so you should still make an effort unless you are already a hyper-mobile person.

Stretches For Lower Back Pain

We’ll now examine some useful stretching techniques that can lessen your back pain. Even though these are basic exercises, they are virtually always included in the routines. Given their efficiency, I apply it to my patients. Additionally, I wholeheartedly suggest my book “Back pain step by step” if you’re looking for a more targeted strategy.

I have developed a simple process for this manual that enables you to locate the exercises and approaches. most suited to your situation, based on the specifics of your issue. You can quickly grasp what is best to do and how to advance when your condition improves thanks to a number of self-assessment exams.

Iliofemoral muscle stretching can help reduce lower back discomfort.

  • Lay on your stomach so that your back is flat against the ground to start.
  • Lift the right leg while bending the left knee 90 degrees to keep the pelvis steady. Attempt to keep the right knee as straight as you can. The movement must not originate from the pelvis nor must the right hip protrude from the floor.
  • To feel a stretch in the back of the right leg, try holding the leg in this posture for around 30 seconds.
  • Before switching to the second leg, relax the knee and perform the exercise three more times with that one.

Knee-to-chest Stretches For Lower Back Pain

  • With your knees bent and your feet flat on the ground, lie on your stomach.
  • Keep one foot flat on the ground at all times, lift the knee of the other leg toward your chest, and attempt to hold this posture for 15 to 20 seconds. You can assist yourself by cuddling the lifted knee.
  • Return to the starting location while relaxing the region. Similarly, move the other leg.
  • Perform two to four repetitions on each leg.

If, while performing this exercise, you have lower back pain that worsens or moves—for example, into your legs—you should stop immediately.

spinal extension

  • With this exercise, we will simultaneously strengthen the abdominal muscles while stretching the paravertebral muscles.
  • Your legs should be straight when you lay on your stomach.
  • Cross the left half of your body over to your right leg, bending it to the knee.
  • For your back muscles and glutes to feel stretched, hold this position for at least 20 seconds.
  • Continue to contract your foundation muscles as you flip sides.
  • Perform three times on each side.

Rectus femoris getting stretched: Lower Back Pain Stretches

  • Kneel on a mat with your feet flat on the ground.
  • For about five seconds, raise the right knee to the chest, support it with the left hand, and lift it up to the left shoulder. Increase the duration gradually until you can maintain the pose for 30 seconds.
  • With the opposite leg, repeat the exercise.

Cat-Cow Stretches For Lower Back Pain

A common yoga practice for stretching the lower back is the cat-cow stretch:

  • Beginning with the back straight and hands and knees in a tabletop position.
  • Allowing the spine to naturally curve inward, and slowly tilt the pelvis back.
  • While moving, take a deep breath and lift your head to look upward.
  • Start shifting the pelvis the other way while allowing the spine to round.
  • While inhaling, draw the navel toward the spine.
  • Look toward the ground as you droop your head gradually.
  • Repeat this procedure.

Infant Pose Stretches For Lower Back Pain

Another well-liked yoga pose for extending the lower back is child’s pose:

  • Begin by getting down on all fours, placing your hands under your shoulders and your knees slightly wider than your hips.
  • Sit back on the legs slowly and extend your arms in front of you. Gently place the forehead on the ground.
  • Without overstretching, try to lengthen the spine as much as you can.
  • Maintain the posture for 20 seconds.

Pelvic incline

Pelvic tilts stretch the lower back and activate the abdominal muscles:

  • Legs should be bent while lying on the back with feet flat on the floor and knees pointing upward.
  • To give the spine a small bend, relax the back.
  • To straighten your spine, contract your abdominal muscles.
  • Followed by 10 repetitions of the exercise, hold this position for 10 seconds.