7 Lower Back Stretches to Increase Mobility and Lessen Pain

Numerous factors can contribute to lower back pain, which is frequent. Certain stretches might increase the flexibility of the irritated muscles and reduce lower back discomfort.

Acute pancreatitis or kidney stones are two underlying conditions that lower back discomfort may indicate.

In other cases, it is a consequence of a torn muscle, repetitive actions, or a sedentary lifestyle.

Although it is not a panacea for lower back pain, stretching can be beneficial in many situations. Continue reading to discover seven beneficial stretching techniques.

Which lower back stretches work best for you?

Tight lower back muscles can be released using yoga positions and mild stretches. Before beginning any workout, especially if you have an injury, speak with your doctor. Low-impact workouts are advised by the NINDS to strengthen your stomach and back muscles.

Stretch daily, but take a break if lower back pain worsens or soreness increases. Pay attention to your breathing and be aware of your body’s limitations. Take time and breathe comfortably throughout each pose or stretch to avoid straining or overdoing.

1. Child’s Pose

This yoga position increases spinal flexibility and relieves tension and discomfort in the shoulders, neck, and spine by gradually stretching the gluteus maximus, latissimus dorsi, and spinal extensors.

Use these steps to perform Child’s Pose:

1. Sink back through your hips to rest them on your heels while keeping your hands and knees on the floor.
2. As you walk your hands out in front of you and fold forward, hinge at your hips.
3. Place your stomach on your thighs.
4. With your palms facing down, extend your arms in front of or next to your body.
5. Concentrate on taking deep breaths and releasing any tightness or tension in your body.
6. Maintain this posture for no more than a minute.

Throughout your stretching routine, you can repeat this stance multiple times. It’s okay to do it in between other stretches.

2. Stretching from knee to chest

This stretch encourages relaxation and eases tension in your hips, thighs, and glutes.

To do the knee-to-chest stretch, follow these steps:

1. With your feet flat on the floor and both knees bent, lie on your back.
2. Either extend your left knee straight out along the floor or keep it bent.
3. With your hands clasped behind your thigh or at the top of your shinbone, pull your right knee into your chest.
4. Steer clear of elevating your hips and extend your spine all the way to your tailbone.
5. With your hands clasped behind your thigh or at the top of your shinbone, pull your right knee into your chest.
6. Hold in this posture for 30 to 60 seconds.
7. Do the same with the other leg.

3. Stretch of the Piriformis

The piriformis muscle, located deep in your buttocks, is worked by this stretch. Stretching this muscle may help relieve the tightness and soreness in your lower back and buttocks.

Use these procedures to perform a piriformis stretch:

1. With your feet flat on the floor and both knees bent, lie on your back.
2. Position your right ankle near the left thigh’s base.
3. Once you feel a stretch, put your hands behind your left thigh and draw them up toward your chest.
4. Maintain this posture for 30 to 60 seconds.
5. Do the other side after that.

4. Spinal twist while seated

This conventional twist will stretch your hips, glutes, and back. It increases the range of motion in your spine and lengthens your neck, shoulders, and abdomen. The effort of this stretch also stimulates your inside organs.

Perform a seated spinal twist using these steps:

1. Place both legs out in front of you while sitting on the floor.
2. Put your foot outside of your right leg and bend your left knee.
3. On the outside of your left leg, position your right arm.
4. Your left hand should be behind you for support.
5. Starting from the base of your spine, twist to the left.
6. For no more than a minute, maintain this posture.
7. Continue on the opposite side.

5. Tilt of the pelvis

Pelvic tilts can help reduce tension and soreness in your lower back by strengthening your abdominal muscles. They also benefit your glutes and hamstrings.

Use these procedures to perform a pelvic tilt:

1. With your feet flat on the floor and both knees bent, lie on your back.
2. Contract your abdominal muscles as you press your back flat against the floor.
3. Maintain this posture for ten seconds or more while breathing normally.
4. Let go and relax by taking a few deep breaths.
5. Do three sets of three to five repetitions.

6. Cow-Cat

Cat-Cow is a great way to wake up your spine and stretch your shoulders, neck, and chest.

To do Cat-Cow, take these actions:

1. With your hands and knees on the floor, assume a tabletop position on all fours.
2. As you breathe in to look up, press into your hands and feet to let the air fill your belly.
3. Exhale by arching your spine toward the ceiling and nestling your chin into your chest.
4. Keep moving in this manner, taking breaths as you go.
5. Spend one to two minutes doing this.

7. The sphinx stretch

The sphinx stretch is a gentle backbend that can help you feel both active and relaxed. This baby backbend will stretch and strengthen your spine, buttocks, and chest.

To do the sphinx stretch, follow these steps:

1. With your hands out in front of you, palms down, and your elbows beneath your shoulders, lie on your stomach.
2. Place your feet a little apart. Your big toe touching is acceptable.
3. As you raise your head and chest, gently contract your thighs, buttocks, and lower back.
4. Maintain your core and lower back strength while taking deep breaths.
5. Your pelvis should be pressed onto the floor.
6. Close your eyes slightly or look directly ahead.
7. Hold this position for 30 to 60 seconds.

The bottom line

Activities that use your lower back include walking, running, and getting out of bed in the morning. Regular stretching is a great way to maintain and increase flexibility, lower stress levels, and promote strength growth.