13 Stretches for Lower Back Pain to Reduce Pain

Lower back pain is a common problem nowadays, and all people, irrespective of age, can have it. 

Many things can lead to lower back pain. It may be a symptom of a disease like a kidney stone. Sometimes it may be a side effect of an unhealthy lifestyle.

In case you get lower back pain, you can do stretches for lower back pain; it can give you relief from the condition. 

One should not ignore the problem of lower back pain as it can affect multiple aspects of your routine, like walking, sleeping, or exercising.

Many people think that when they get this pain, all they have to do is rest, but it is not true. Instead, one must try a mix of aerobic exercises and stretches. 

Here, we will tell you 13 stretches for lower back pain that can give you relief from this problem.

Points to Remember Before Doing These Exercises

Before you start the exercises, do remember the following points:

  • Don’t be too hard with the stretches, mainly if you have any injuries or health problems. 
  • Be in the position for 10 to 30 seconds. 
  • Keep breathing properly and focus on your breath.
  • Consult the doctor before doing the new exercises. 

Best Stretches to Ease the Lower Back Pain

1. Supine Twist

stretches for lower back pain

Source: hearstapps.com

This stretch can help you reduce the lower back pain and stretch the glutes, which become tight when facing the lower back pain and cause more pain. Thus, it is one of the magical lower back stretches.

How to Do This Stretch

Use the Following Steps to Perform This Exercise:

  1. Start by lying on the back with your knees and be flat on the floor.
  2. Expand your arms to the side in a ‘T’ position.
  3. Keep the shoulders on the ground as you roll the knees to one side. 
  4. If the stretch is tough, you can also use a pillow or blankets under the knees. 

2. Child’s Pose

stretches for lower back pain

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Child’s Pose is a popular yoga for back pain that stretches the Child’s Pose and works the lower back muscles in two different directions.

How to Perform the Child Pose

Start by being seated at a table with your hands down.

  1. Lay flat on the floor and extend your arms in front of you.
  2. Now lean back from your heels to your hips, lowering your head & chest as your arms stretch farther toward the wall.
  3. Put a cushion below the belly if the stretch is hard for you. 
  4. Be in this pose for around 30 seconds. 

3. Cat/Cow Stretch

stretches for lower back pain

Source: thumbs.gfycat.com

To extend tight muscles and ease discomfort, this dynamic practice engages the low-back muscles in 2 directions and creates on Child’s Pose.

How to Execute Cat/Cow Stretch

Use the following steps:

  1. Start in the tabletop position with your knees and hands beneath your hips and shoulders.
  2. The spine must be in a parallel position.
  3. Now, turn your back and stretch the center between the shoulder blades like a cat.
  4. Be in the position for 5 seconds and then let the stomach touch downwards smoothly and there also stay for five seconds.
  5. You need to repeat these for 30 seconds or more. 

4. The Pelvic Tilt

stretches for lower back pain

Source: healthline.com

When you face lower back pain, you may feel like the whole pelvic area is stagnant. 

Through this stretch, you can feel the movement back. 

Steps to perform this exercise

  1. Start by being on the yoga mat by bending the knees and taking flat feet on the ground.
  2. Now, relax the lower back and be in an unaligned location.
  3. Engage your your abdominals, then tilt your pelvis slightly upward to flatten your low back against the floor.   
  4. Repeat the exercise around 15 times.

5. Cow-Face Pose

stretches for lower back pain

Source: hearstapps.com

Cow-face pose, also known as Gomukhasana, stretches the outer glutes, leading to lower back pain. 

How to Perform This Stretch?

  1. Get a comfortable position and take your left heel towards the right glute. 
  2. Position the left knee directly ahead of yourself. 
  3. Take the upper right leg of the left leg and stack the knees together so they both face straight ahead. 
  4. The feet must be on either side of you, and the toes must be behind you. 
  5. You can maintain a long spine by sitting up straight or adding a small bend forward to improve effort.

6. Forearm Plank

stretches for lower back pain

Source: wellandgood.com

It is among the best lower back stretches that activate your core which will then reduce the pressure from the lower back by making the muscles around it stronger.

How should you do this stretch?

  1. From the position of a push-up from the top, drop the forearms straight on the mat under the shoulders.
  2. Depending on how your shoulders feel, bring your hands together or bring your forearms parallel.
  3. Engage the core and kick through the heels.
  4. Be in the position for a minimum of 30 to 60 seconds.

7. Pigeon Nose

stretches for lower back pain

Source: brooklynactivemama.com

An extended half-pigeon posture is one of the best techniques to open the hips, which can help relieve lower back pain caused by tight hip flexors.

The people who practice yoga for lower back pain have seen a significant decrease in pain.  

How should you do this stretch?

Use the following steps:

  1. For Three-Legged Downward-Facing Dog, begin in Downward-Facing Dog and breathe in as you raise your right leg to the sky. 
  2. Bring your right knee near your right wrist by bending it as you exhale.
  3. Lower the right shin to make it parallel to the mat’s top.
  4. Now, take the left leg back to the end of the back.
  5. In this position, bend the arms at the mat’s top and lower the head. 
  6. Stay here and take 7 to 10 breaths.

8. Happy Baby 

stretches for lower back pain

Source: missyogafit.com

This stretch is best for relaxation. It opens up the hip and reduces lower back pain. It also helps in relaxing the back muscles and aids in releasing the neck & shoulders. It will give you great relief from your problem.

Steps to do this Posture

  1. As you lie on your mat in a prone position, bend your knees so that your heels appear stomping on the ceiling. 
  2. See the elbows to the inner of your knees and grab the outside of the feet with both hands.
  3. To gently massage your lower back, rock side to side while keeping your heels flexed into your palms.

9. Knee-to-chest Stretch

stretches for lower back pain

Source: thumbs.gfycat.com

Like all the other stretches, it also stretches out tight lower back muscles.

How should you do this stretch?

  1. Start by lying on the back by bending the knees and feet flat on the floor.
  2. Either place your hands behind your knees or just behind the kneecaps.
  3. Bring both your knees towards your chest using your hands to pull the knees softly. 
  4. Stay here for 20 to 30 seconds. To help massage your low back, try moving your hips up and down and side to side, then return to your starting position. 

10. Reclining Hand-to-Big Stretch

stretches for lower back pain

Source: hearstapps.com

The tight inner thighs can lead to severe low back pain. Through this exercise, the muscles get loosened up. 

How to perform this exercise?

  1. Be on your back and take the right leg up in the direction of your face. 
  2. Depending on how tight your hamstrings feel, interlace your hands behind your thigh or calf.
  3. Keep the opposite leg active and the opposite hip grounded.
  4. Make sure the head and shoulders are on the ground.
  5. Hold it for 10 breaths.
  6. Keep the opposite hip grounded.
  7. Only extend the right leg to the side as far as possible without causing the hip on the other side to rise.

11. Half Lord of the Fishes

stretches for lower back pain

Source: hearstapps.com

It is one of the stretches for back pain that helps improve the posture and spinal mobility of people facing lower back pain. However, don’t damage the lower back. It will relax the back muscle and help loosen up the neck and shoulders. 

How to do this exercise?

  1. Your legs should be out in front of you as you sit (dandasana).
  2. Take your right leg and keep the foot beside your left knee.
  3. Bending the left leg, keep the left foot outside of your right hip.
  4. Inhale as you find length in your spine and ground down through your hip bones.
  5. As you put your right hand behind you and slowly rotate, hook your left elbow on your right knee. Stay for five to eight breaths.

Also Read: How To Crack Upper Back: Easy Ways To Try At Home

12. Piriformis Stretch

stretches for lower back pain

Source: thumbs.gfycat.com

As the name suggests, these stretches work for the piriformis muscle, situated deep in the buttocks. When you stretch this muscle, it may remove your pain and tightness in the buttocks and lower back. 

How to do this exercise?

  1. Be on your back by bending your knees and flat feet on the ground.
  2. Maintain the right ankle at the left thigh’s base.
  3. Now, Once you feel a stretch toward your chest, place your hands behind your left thigh and pull up.
  4. Keep your body in this position for 30 to 60 seconds.
  5. Do the other side next.

13. Seated Spinal Twist

stretches for lower back pain

Source: thumbs.gfycat.com

This exercise stretches the hips, glutes, and back. It helps increase spine mobility and stretches the abdominals, shoulders, and neck. The pressure of this stretch also stimulates the internal organs.

How to do this exercise?

  1. Be on the floor by extending both legs in the front.
  2. By bending the left knee, keep the foot outside the right thigh. 
  3. Keep the right arm outside the left thigh. 
  4. Keep the left hand behind yourself for support.
  5. Twist to the left side, beginning at the base of your spine.
  6. Maintain this position for up to a minute.
  7. Continue on the opposite side.

Final Thoughts

At last, we would say that back pain has become a common problem nowadays, and it is no more related to age; people of any age group can get this problem. Thus, it is important to make lifestyle changes and do some exercise to avoid or get relief from back pain. We have mentioned some of the most effective exercises that can help relieve your back pain. 

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