5 expert-recommended stretches for lower back pain

CCarson January 30, 2024 7:02 AM

Struggling with lower back pain? You're definitely not alone. Statistics show that up to 80% of people will experience lower back pain at some point in their lives. If you are one of them, this article is for you. We've consulted with the experts and brought together 5 expert-recommended stretches to help you manage and potentially alleviate your lower back pain.

What is lower back pain?

Lower back pain is discomfort that happens below the rib cage. It's a common health issue and can be caused by a variety of conditions such as lumbar herniated disc, degenerative disc disease, facet joint dysfunction, spondylolisthesis, spinal stenosis, and osteoarthritis. It can also be caused by poor posture, lifting heavy items improperly, or an awkward movement.

The benefits of stretching

Stretching comes with a host of health benefits. Notably, for those struggling with lower back pain, it can help by:

  • Increasing flexibility and improving range of motion, which can help to alleviate pain.
  • Promoting blood flow to the muscles, which aids in healing and reduces stiffness.
  • Relaxing tense muscles, which often contribute to lower back pain.
  • Helping to maintain proper posture, which can prevent further lower back pain.

5 expert-recommended stretches for lower back pain

Here are 5 expert-recommended stretches that can help soothe your lower back pain. Remember, never force a stretch and if something feels painful, stop immediately.

  1. Child's Pose: This is a classic yoga pose known for its ability to stretch the lower back. To do it, start on your hands and knees, then sit back on your heels while reaching your arms forward on the ground. Hold for 20-30 seconds.

  2. Knee to Chest stretch: Lie on your back with your knees bent and your feet flat on the floor. Pull one knee up to your chest while keeping the other foot on the floor. Hold for 20-30 seconds, then switch knees.

  3. Seated Spinal Twist: Sit on the floor with your legs extended. Bend one knee and place the foot on the outside of the other knee. Twist your torso towards the bent knee. Hold for 20-30 seconds, then switch sides.

  4. Pelvic Tilt: Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Hold this position for a few seconds and then relax.

  5. Cat-Camel stretch: This is a classic Pilates move that enhances the flexibility of the lower back. Start on your hands and knees. Arch your back, pulling your belly button up towards your spine. Then, sag your back down, pushing your stomach towards the floor.

Remember, consistency is key in seeing benefits from these stretches. Try to incorporate them into your daily routine and consult with a healthcare professional if your pain persists or worsens.

Wrapping up

While these stretches can aid in relieving lower back pain, it's crucial to remember that everyone's body is different, and what works for one person may not work for another. If your lower back pain persists, it's important to seek the advice of a healthcare professional who can provide a thorough diagnosis and suitable treatment plan.

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