Lower back pain is a common cause of disability, lost productivity, and decreased quality of life for people around the world. While some back pain is caused by serious injuries or conditions, a significant portion is not. This means that people might get relief at home by trying these stretches:

 

Lower Back Stretches

 

These stretches may be helpful, but it’s always advisable to work in conjunction with a chiropractor or other healthcare professional to ensure safety.

 

  1. Knee-To-Chest Stretch:

This stretch targets the thighs, glutes, and hips while also being relaxing overall.

To do this stretch, you will:

 

  1. Begin by lying on your back. Put your feet flat and keep your knees bent.
  2. Leave your left leg in that position or straighten it.
  3. Bring your right knee gently toward your chest, linking your hands and pulling the back of your leg.
  4. Avoid lifting your hips as you stretch downward.
  5. Hold this pose for one to three minutes, while breathing steadily.
  6. Switch sides and repeat.

 

  1. Piriformis Stretch:

The Piriformis stretch targets a muscle found in the buttocks. It releases tension and tightness in the back and buttocks. To do this stretch, you will:

 

  1. Begin by lying on your back. Put your feet flat and keep your knees bent.
  2. Place your right ankle near your left thigh.
  3. Put your hands behind your left thigh, pulling upward toward your chest.
  4. Hold for one to three minutes.
  5. Switch sides and repeat.

 

  1. Pelvic Tilt:

This stretch helps in improving core strength while also working large muscles like the glutes. To do this stretch, you will:

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  1. Begin by lying on your back. Put your feet flat and keep your knees bent.
  2. Flex your abdominal muscles while you push your back toward the ground.
  3. Breathe steadily while holding the pose. Aim to hold the position for 10 seconds.
  4. Unclench your muscles and take some relaxing breaths.
  5. Depending on your comfort and fitness level, you can do one to three sets of three to five repetitions of this exercise.

 

  1. Cat-cow Stretch:

Cat-cow is a gentle yoga pose that works the spine, neck, chest, and shoulders. To do this stretch, you will:

 

  1. Begin on all fours in what’s known as the tabletop position.
  2. Inhale while looking up and pressing steadily downward toward the ground. Allow air to fill your belly.
  3. Exhale while tucking your chin softly into your chest and arch your back toward the sky.
  4. Keep this rhythm going, moving the same way with each breath cycle.
  5. Repeat for one to two minutes.

 

  1. Sphinx Stretch:

This stretch is a good choice to target the spine, buttocks, and chest for a gentle workout. To do this stretch, you will:

 

  1. Begin on your stomach with your shoulders above your elbows. Hands should be extended outward, palms down.
  2. Slightly part your feet.
  3. Raise your head and torso while engaging the thighs, lower back, and buttocks.
  4. Continue engaging your abdominals and lower back while continuing to breathe steadily.
  5. Lower your hips and pelvis into the floor.
  6. Look ahead or close your eyes.
  7. Hold for one to three minutes.