Lie on your back with knees bent, feet flat, and arms by your sides. Here’s how to get started at home. The right stretches can also help reduce any tension that leads to pain in the muscles that are around and support the spine. On your hands and knees, sit back so your buttocks is resting on your heels. You can practice this by kneeling on all fours, then place your hands directly under your shoulders while placing your knees to your hips in a similar position. Here are upper back…. Lower back pain is a painful condition that affects many people. Check out how to properly do a cat or cat-cow stretch here. Sometimes, all you need are some simple exercises for your lower back. Regular physical activity and stretching are proven ways to help reduce lower back pain and prevent it from returning. This post may contain affiliate links which means that I may receive commissions for purchases made through links in this post. Stop when you feel a stretch in your lower back, and hold for 15 seconds. Lower back pain is extremely common in Americans, with one out of every four experiencing pain within the previous three months. The remainder of this article provides eight stretches for lower back pain, all of which you can do in the comfort of your own home with minimal or no equipment. In either case, staying physically active and regularly stretching can help reduce lower back pain or prevent it from returning (7, 8, 9, 10). You can also perform this exercise in a chair with your feet flat on the floor and your hands on your knees, making it perfect for sneaking in a few stretches at work. Lower back pain is a common problem, and while it’s likely to get worse as we age, there are things we can do to protect and strengthen our backs…. Lower back pain can be alleviated through the help of stretching your back. Place your right ankle on your bent left knee Put your two hands behind your left thigh Use your two hands to pull your left thigh towards your chest Hold for 30 seconds This stretch will align the pelvis and stretch the lower back and gluteal muscles. A simple yet highly effective stretch that is used to align the pelvis (twisted pelvis is often a source of back pain) and gently stretch the lower back and gluteus muscles. Raise one arm and the opposite leg. Sitting down for long periods of time can cause back problems. It can also improve the musculature of the core muscles. Return to the starting position. The lower back rotational stretch, also called a reclined twist in yoga, helps reduce tension in the lower back and the trunk in general. © 2005-2021 Healthline Media a Red Ventures Company. This is the starting position. – Begin in standing position grabbing your right hand with left hand to start with. Get onto your hands and knees with your knees hip-width apart. You should feel a gentle stretch in your lower back. In doing so, you should feel your lower back pressing into the floor. Reach your hands forward to lengthen your spine and feel a stretch in your middle back. Grasp your left knee with your right arm. Experiencing lower back pain? Gently arch your lower back and push your stomach out, stabilizing your core. Tight hamstrings — the muscles located at the back of your thighs — are thought to be a common contributor to lower back pain and injuries (11, 12, 13, 14). Lie front-side down over the towel or blanket so that your hip bones are pressing into it. Low back stretchers are equipment designed to stretch your back while you maintain a comfortable position, typically lying on the floor. Get your spine in a neutral position. Placing the spine - and back - in a controlled level of flexion, which helps to extend and stretch your lower back and hamstrings (tight hamstrings also contribute to back pain). These lower back stretches are also known as cat-cow stretches. Lie on your back with your knees bent and your feet flat on the floor. Stretches for the lower back help improve your range of motion and mobility. Lie flat on your back with legs straight on the floor Slowly bring one knee into your chest It also works your core muscles, including your abdominals, back muscles, and the muscles around your pelvis. Gently bend forward at your hips, bringing your belly down to your thighs. https://www.healthline.com/nutrition/stretches-for-lower-back-pain 5. Hold your right knee against your chest for 30–60 seconds, making sure to relax your legs, hips, and lower back. To perform the lower back rotational stretch: Lie back on the floor with bent knees and feet flat on the ground. It helps decompress your lower back through supported elevation. Whereas stretching your spine on your own generally requires your back muscles to contract, the stretcher does the work for you so that your muscles can fully relax. Brooke Shields, 55, just shared a new stretching workout to Instagram. Lift your hips and place a foam roller or firm cushion underneath them. The cat-cow stretch is a useful exercise to help increase flexibility and ease tension in your lower back and core muscles. Standing Stretches. Hook a standard bath towel around the bottoms of your feet at the heels. These include the hip flexor and hamstring muscles (5). Raise your head up and let your pelvis fall forward, curving your back down toward the floor. A good lower back stretch will ultimately relieve back pain and help with mobility. The trunk rotation stretch can help relieve tension in your lower back. Stretch until you feel mild tension in the back of your legs and lower back. Side planks can also be a great core exercise as well so it’s a win all around. Repeat the rotation stretch 10 times, holding each stretch for 1–3 seconds before slowly moving out of the rotation. Lower Back Stretches If you have mild lower back pain, some of these stretches might help, as they can relieve tightness, but please first speak to a healthcare professional before doing anything. This is the cow portion of the stretch. Fight Lower Back Pain With These 3 Stretches You Can Do From Your Desk Do these stretches in the morning, before you start to feel the aches. Knee to Chest. Ensure your spine is in a neutral position. Other muscles that play an important role in maintaining the normal curvature of your spinal column are reported to be associated with lower back pain. Hold for 5–10 seconds, then return to the starting position. How to do them: Lie on your back with your knees bent, feet shoulder -width apart, and arms along your sides. Bend your left leg, hooking your foot behind your right knee. The seat forward bend stretches the hamstring muscles to relieve tightness and release tension in your spine. Lower Back Stretches #2 – Supine hamstring stretch While lying flat on your back, lift one leg straight above your head holding behind your knee until you feel a stretch down the back of your leg. To make this stretch more difficult, simultaneously bring both of your knees to your chest for 15–20 seconds. Ouch! Here are 8 simple stretches to relieve lower back pain. As a one-piece stretcher, the arch angle is not adjustable, and some people find the foam spikes too hard for comfort. You can increase or decrease the tension of this stretch by grabbing the towel closer or farther from your feet. The knee-to-chest stretch can help lengthen your lower back, relieving tension and pain. A side plank is also a good tool for strengthening your lower back as well. Remember to keep your leg nice and straight and your toes flexed (pulling your toes towards your shins) to ensure a good stretch and not overcompensating. Healthline Media does not provide medical advice, diagnosis, or treatment. Pelvic tilts engage the abdominal muscles and stretch the lower back: Lie on the back and bend the legs so that the knees point to the ceiling and the feet are flat on the ground. These simple yoga poses may help. Lie on your back with your knees bent and feet flat on the floor. Return to the starting position and repeat step 3 on your left side, again holding for 15–20 seconds. It can be considered chronic when it persists for more than three months (6). Lower Back Rotational Stretch. All rights reserved. The trunk rotation, pelvic tilt, and supported bridge are just a few exercises that will help soothe lingering lower back pain. Our website services, content, and products are for informational purposes only. Your musculoskeletal system is made up of bones, muscles, tendons, ligaments, and other connective tissues that provide form, support, stability, and movement to your body. Why Does My Lower Back Hurt When I Sit and How Can I Relieve the Pain? Sit on the floor with your legs straight out in front of you. You can reach your hands to either side to focus the stretch on the opposite side of your spine. Get yourself into all fours. Leg stretch exercise is one of the greatest exercises for lower back. This Physical Therapist routine of gentle lower back stretches relieves lower back stiffness and associated discomfort. To perform the flexion rotation exercise: Use a foam roller or firm cushion to perform the supported bridge. Hold for 30–60 seconds and repeat 3–5 times, resting 30–60 seconds between sets. Slowly rotate your upper body backwards by touching your left shoulder blade to the floor. The natural curvature of your spine will lift your lower back slightly off the floor. Press your lower back and heels into floor as you tilt your pelvis up. Do this 3 times, separated by 30 seconds of rest. Keep your head in a line with your spine. This is the cat portion of the stretch. Keeping your knees together and hands on the floor, gently roll both bent knees over to your right side and hold for 15–20 seconds. Luckily, there’s nothing that a few good stretches and easy exercises can’t fix. Similarly to the supported bridge exercise, the belly flop exercise uses a rolled towel to decompress your lower back through supported elevation. ; The workout focuses on stretching the glutes and lower back for those who … The mid back can be a difficult area to access, but these stretches will help ease pain, relieve tension, and improve mobility. Even if you have to sit for most of the day, it helps to take breaks to stand and walk around.While you’re standing, you can try these two stretches to reduce pressure in your lower … And it doesn’t even matter if you’re super active or completely sedentary — you can get it either way. Lie on your back and bring your knees up toward your chest so your body is positioned as if you’re sitting in a chair. Side Planks. Completely relax your body. Simply put, stretching can help by easing the pain and tightness in the lower back. Roll up a towel or blanket lengthwise and place it horizontally in front of you. Learn key back pain stretches that can ease your lower back pain and help prevent it in the future. Stay in this position for 1–2 minutes and repeat 1–3 times, resting 30–60 seconds between sets. How to do it: Start by laying flat on your back with your knees bent, feet flat on the floor. Lower back pain can be a debilitating and painful condition. Hold for 15 seconds. Please read our, This error message is only visible to WordPress admins. Lie on your back with your knees bent and feet flat on the floor. Back pain is common as we age. Lie on your back with the feet flexed, toes pointed towards the sky. The pelvic tilt exercise is a simple yet effective way to release tight back muscles and maintain their flexibility. Start with 10–15 repetitions daily, building up to 25–30. Lower back pain is no joke. Release your right knee and return to the starting position. Here are five gentle stretches to try while seated in a chair. This pose not only stretches the lower back, but also the glutes. A tight lower back can lead to more…. Keeping your back flat on the floor, rotate your hips to the left, lowering your legs down to the floor until a gentle stretch is felt. Downward Dog To Cobra Stretch Taken straight from your Sunday morning yoga session, the Downward Dog into Cobra Stretch is an excellent stretch for the back. That's why we've put together a simple routine of…. – Hold this position for 20 … You can turn your head to either side. As you become more flexible over time, you can increase how long you hold the stretch, or reduce the time between stretches. Especially if you’ve had back pain for a while now. This pose works on stretching both your lower back and glutes. It will help you stretch the hamstring muscles which are usually very tight anytime you experience lower back pain. In this video, I'll show you how to use a back stretcher for lower back pain. It’s important to take breaks and stretch, even when at your desk. Sitting is the new epidemic affecting tons of Americans with back pain every day, but these 19 lower back stretches will help alleviate pain in no time. The 5 Stretches for Lower Back Pain. Hold for 30 seconds, rest for 30 seconds, and repeat 3 times. We all know about the regular plank exercise which can be great for core strength. Hold for 5–10 seconds. Fortunately, staying physically active may be the most effective and cost-efficient way to soothe or prevent it. The American Lifetime Lower Back Stretcher reminds us of a foam roller thanks to its EVA foam nodules, but it’s marketed as a back stretcher for multiple areas of the spine, including the neck. While keeping your left foot flat on the floor, gently pull your right knee up to your chest until you feel a slight stretch in your lower back. For some, tight glutes can make low back pain worse, so this twist can really help to alleviate the soreness. January 17, 2019 Bird Dog. With your spine in a middle positioning, adjust your head to be in the same line with your spine. Keeping your back straight, grab the towel to help you bring your belly closer to your legs. Fully extend your arms out to the sides, with your palms face-down on the floor. Completely relax your body into the support of the floor and the foam roller or firm cushion. Neck and upper back pain cramping your style? Standing is one of the best ways to reduce your risk for back pain at work. Back Stretches + Exercises // For LOWER BACK PAIN - YouTube Arch your back by pulling your belly button up toward your spine, letting your head drop forward. Lower back pain is one of the most common ailments people face, primarily because it has so many causes. Push your pelvis slightly up toward the ceiling (your pelvis should not leave the floor) while tightening your abdominal and buttock muscles. Minor lower back pain normally gets better on its own within a few days or weeks. They may help ease some of the pain. Using both hands, grab hold of your right lower leg and interlace your fingers, or clasp your wrists just under the knee. When all the muscles imbalances (mentioned above) occurs, they either put too much strain or pull onto your lower back. You should feel a mild stretch in your lower back. 7. Prayer Stretch or Child’s Pose: This stretch is for the lower back muscles along the spine and is a very common yoga pose. Lower back pain affects up to 80% of all people at one time or another (1, 2, 3). – Assist with your left hand and stretch to the side. Next, twist to the left and repeat; continue this back-and-forth movement for 1-2 minutes. Conquer lower back pain and tightness with these seven stretches, complete with step-by-step instructions and modifications to meet your needs. Lie on your right side with both legs straight. Bayside Therapy Group. You can increase the stretch in your lower back by extending one or both legs from their bent position. Site design by Lennox Creative Co. 5 Stretches to Release and Relieve Your Mid Back, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, 5 Strengthening Exercises for Lower Back Pain, Try This: 17 Exercises to Relieve Upper Back Pain, Neck Pain, and More, 9 Stretches to Help Relieve a Tight Lower Back. 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