5 Lower Back Pain Stretches to Ease Pain Now

lower back pain stretches

This article will give you 4 lower back pain stretches to help with lower back pain relief.

If you’ve suffered from severe back pain or sciatica, then you might be familiar with how debilitating these issues can be. Unfortunately, these are common issues. Many people across the globe, regardless of sex or age, suffer from some form of back pain.

Next to monitoring our nutrition and staying active – key ingredients to a high quality of life – one of the most important things we can do is stretch every day. Stretching regularly – the right way – provides lower back pain relief as well as helps us prevent other, more serious issues that can come from aging.

Learn More About the Right Way to Stretch

It’s not just for back pain. Regular stretching keeps our muscles flexible and strong. This in turn helps us maintain our range of motion in our joints. Otherwise, without regular stretching, our muscles become weak and can’t perform when we need them for activity. This, then leads to damaged muscles, muscle strains and joint pain. This weakness can also make recovering from an injury take longer than it should.

Benefits to Stretching Every Day

  • Heal back pain – when your muscles are tight, they’re more susceptible to straining.
  • Prevent back pain – stretching strengthens your back muscles, thereby reducing the risk for future muscle strain.
  • Increased flexibility
  • Improved range of motion
  • Improved blood circulation – stretching increases the blood flow to your muscles.
  • Increased energy – because stretching improves blood flow
  • Stress relief and released tension – we hold our stress in our muscles, so when we relax the muscles, we experience the relief.
  • Calming the mind
  • Improved posture – stretching strengthens your muscles and encourages alignment.
  • Improves physical performance
  • Injury prevention

There are several kinds of lower back exercises you can do. The stretches included here are part of yoga for lower back pain. They included tight lower back stretches and stretches for lower back and hip pain. These stretches also help prevent the more serious side-effects of not stretching: muscle damage, muscle strain, joint pain, as well as the long-term consequences of these.

Regular and Consistent and Proper Stretching

Stretching once won’t do much to your muscle and joint health. It’s not a magic pill. As with all things, true success lies with consistency. We must stretch daily to enjoy the benefits.

Think about it. If you’re experiencing back pain, unless it’s an injury, it’s likely something thats been developing over the last several months. For example, if you sit in an office chair, in the same position, every day and don’t stress, your muscles will be tight and tense and inflexible, more prone to strain and all the maladies that come with disuse.

In addition to consistent, daily stretching, it’s important to do your stretches properly.


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    It was once believed that we should stretch before exercising. But, after studying further, we’re discovering that stretching needs to occur when the body is warm – which means after exercise.

     “When everything is cold, the fibers aren’t prepared and may be damaged. If you exercise first, you’ll get blood flow to the area, and that makes the tissue more pliable and amenable to change,” says David Nolan, a physical therapist at Harvard-affiliated Massachusetts General Hospital. (1)

    This doesn’t mean you have to run five miles. All you need is light activity to get warmed up for five to ten minutes.

    One more thing to mention. There’s a tendency to bounce when stretching. Try not to do that. All you need to do is hold it for about thirty seconds or so. You should not feel any pain while stretching. If you do, you might have an injury. At that point, you’ll want to stop and call your physician.

    So, let’s get into the stretches…

    5 Lower Back Pain Stretches

    1) The Knee-to-Chest Stretch

    lower back pain stretches
    Knee to Chest Stretch

    The knee-to-chest stretch helps creating more space for the spinal nerves and thereby relieves the pressure there.

    This one stretches your hip and the muscles of your lumber spine, or lower back. It can help prevent injury to those muscles while alleviating pain and tension.

    It can help people who have arthritis in their hips and lower back because it releases the tension in the spine while reducing the risk of fractures.

    How to do the knee-to-chest stretch:

    • Lie on your back. You can either keep your legs straight or bend the knees with your feet flat on the floor.
    • Using your hands, gently pull your knee toward your chest.
    • Hold. If your other leg is bent, lower that leg to the floor.
    • Relax, and repeat the same process with the other leg.

    2) Spinal Twist

    lower back pain stretches
    Spinal Twist Stretch

    The spinal twist stretch help relieve lower back and hip joint pain and help with mobility of muscles and joints.

    This stretch improves core strength and flexibility, and allows your spine greater mobility. It can strengthen your oblique muscles. It realigns the spine while lengthening and relaxing it. Studies have shown this stretch to help people with scoliosis.

    It massages organs and strengthens muscles in the abdominal area. For this reason, it can help you tone the waistline. It can also help remove toxins while increasing blood flow to your digestive organs.

    How to do the spinal twist

    • Lie on your back with your hips and knees bent so that your feet are flat on the floor and your arms rest comfortably away from your sides.
    • Flatten your neck and shoulder blades to the floor, and slowly rotate your legs, together, to the left.
    • Continue to twist your body slowly, keeping your right shoulder blade and forearm flat to the floor.
    • Hold this position until you feel a the release in your body.
    • Slowly return to the neutral starting position and then repeat the stretch on the other side.

    3) The Cow Stretch

    lower back pain stretches
    The Cow Stretch

    The cow stretch stretches the neck, spine, hips, back, and abdomen. It massages kidneys and adrenal glands.

    If you spend a lot of time sitting, this is a good stretch to do. A few of the benefits can be back pain relief, healthy spine maintenance, improved coordination, balance, and posture.

    How to do the cow stretch

    • Get on your hands and knees. Align your wrists with your shoulders and your knees with your hips.
    • Tilt your pelvis back so that your tailbone sticks up.
    • Draw your navel in – keep your gaze up – make it tight, like your abdominal muscles are trying to get to your spine.
    • Tip your pelvis forward and tuck in your tailbone. Your spine will naturally round.
    • Continue to draw your navel toward your spine so that you look like a bridge.
    • Now drop your head so that you’re looking toward your navel.

    4) Child’s Pose

    lower back pain stretches
    Image Source: Prevention

    The child’s pose gently stretches the back, hips, thighs, and ankles.

    A few benefits of the child’s pose stretch daily include relieving lower back pain, reducing stress, reducing fatigue, and gently relaxing front body muscles.

    It can also help with indigestion and improve circulation to muscles, joints, and the back.

    How to do the child’s pose stretch

    • Toes together, kneel on the floor with your knees hip-width apart, and your hands on your thighs.
    • As you exhale, lower your torso toward and between your knees while extending your arms, palms down, as you go.
    • Relax shoulders and rest in this position for as long as necessary.

    5) Bridge Stretch

    back pain stretches
    Bridge Stretch

    The bridge pose stretch works the chest, neck, spine and hips. When doing this stretch regularly and correctly, the back, butt, and hamstrings are strengthened.

    Health benefits associated with this stretch include the improvement of blood circulation, alleviated stress and mild depression. The brain and central nervous system are calmed. And the lungs, thyroid glands, and abdominal organs get stimulated. This also improves digestion.

    For Chronic or Constant Back Pain and Sciatica

    If you’re experiencing chronic or constant lower back pain or sciatica, it’s important to stretch daily. It’s even more important to practice the right kind of stretches in the right way. Stretching wrong can cause a number of issues, least of all discomfort and more pain.

    The inclination for many is to go to the doctor and get some painkillers.

    As we discuss in another post – constant lower back pain – painkillers only serve to mask symptoms. As they tend to alleviate pain, albeit initially and only temporarily, they can become dangerous because you may start by taking one or two, but the longer you take it, the more you require to actually feel the relief. So, you might add two more. And before you know it, you have a full-blown addiction and you just can’t function without them… 

    It’s not your doctor’s fault. That’s what they’re trained to do. It’s really the pharmaceutical companies that want them to keep writing the prescriptions. We’ve all heard of celebrities dying of painkiller addiction… Painkillers are a dangerous and slippery road.

    There are other, healthier, all-natural alternatives that actually work – like healthy lower back pain exercises and stretches. When done the right way, and regularly they not only alleviate pain in a natural way, but they prevent the more serious issues that come as we age.

    It doesn’t matter when we start stretching. Everyone is going to age sooner or later.

    The solution, then, to chronic and constant lower back pain is to get to the root cause of the pain. And get on a good, simple stretching/exercise regime – one that doesn’t take too long, so you can stick with it. There is one program that helps with this.

    Back in Action Pain Relief program addresses the root causes of the back pain rather than simply masking the effects, or symptoms. And it sets you up with simple stretches that are easy to follow and easy to implement in your busy daily life.

    They’re not just any stretches, though, these are revolutionary, designed to alleviate lower back pain for good.

    Learn more about the Back in Action Pain Relief Program


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