6 Stretches to Help Relieve Lower Back Pain

Do you suffer from lower back pain? If so, you’re not alone. In fact, over 72 million Americans suffer from chronic lower back pain.

To help you relieve lower back pain and break loose from the chains that may be holding you back due to back issues, we’re going to look at a few stretches you can start incorporating into your daily routine.

Common Causes of Lower Back Pain That Can Be Relieved by Stretching

Lower back pain can have a variety of causes, including poor posture, muscle strains, herniated discs, spinal stenosis, osteoarthritis, and sciatica. 

Stretching can help alleviate lower back pain by improving flexibility, strengthening muscles, and reducing tension in the affected area.

Here are some common causes of lower back pain you may be suffering from:

Poor Posture

Poor posture can lead to lower back pain by putting extra stress on the muscles and joints. Stretching can help improve posture by increasing flexibility and mobility in the hips, spine, hamstrings, and shoulders, which can alleviate lower back pain caused by poor posture.

Muscle Strains

Muscle strains can occur due to overuse, improper lifting, or sudden movements. Stretching can help relieve muscle tension and increase blood flow to the affected area, promoting healing and reducing pain.

Sciatica

Sciatica is a condition caused by compression or irritation of the sciatic nerve, which can cause pain in the lower back, hips, glutes, and legs. Stretching can help alleviate sciatic pain by reducing tension in the muscles surrounding the sciatic nerve and increasing flexibility in the hips and lower back.

What Are 6 Stretches You Should Use to Relieve Lower Back Pain?

The six most common stretches you can complete to help relieve lower back pain are the following:

1. Cat-Cow Stretch
2. Child’s Pose
3. Cobra Stretch
4. Figure-4 Stretch
5. Knee-to-Chest Stretch
6. Seated Spinal Twist

How to Properly Do Each Stretch to Help Relieve Lower Back Pain

Here’s how to do each of the stretches mentioned above in detail:

1. Cat-Cow Stretch

Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Begin with a neutral spine. As you inhale, drop your belly toward the floor, lift your chin and chest, and gaze up toward the ceiling. This is Cow Pose. As you exhale, round your spine toward the ceiling, tucking your chin to your chest and tucking your tailbone under. This is Cat Pose. Repeat for several breaths.

2. Child’s Pose

Begin on your hands and knees with your wrists under your shoulders and your knees under your hips. Lower your hips back toward your heels as you reach your arms forward. Rest your forehead on the mat and release your shoulders down toward the floor. Hold for several breaths.

3. Cobra Stretch

Lie on your stomach with your hands under your shoulders and elbows close to your sides. Inhale as you press into your hands to lift your chest and shoulders off the ground. Keep your elbows close to your sides and engage your back muscles. Hold for several breaths and then slowly release back down to the ground.

4. Figure-4 Stretch

Lie on your back with your knees bent and your feet flat on the floor. Cross your right ankle over your left knee and interlace your fingers behind your left thigh. Gently pull your left thigh toward your chest until you feel a stretch in your right hip. Hold for several breaths and then repeat on the other side.

5. Knee-to-Chest Stretch

Lie on your back with your knees bent and your feet flat on the floor. Bring one knee up toward your chest and interlace your fingers behind your thigh. Gently pull your knee toward your chest until you feel a stretch in your lower back. Hold for several breaths and then repeat with the other leg.

6. Seated Spinal Twist

Sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the outside of your left thigh. Place your left hand on your right knee and your right hand behind you. Inhale to lengthen your spine, and then exhale to twist toward your right knee. Hold for several breaths and then repeat on the other side.

Remember to always listen to your body and only stretch to the point where you feel a gentle stretch in the muscles, not pain. If you experience lower back pain or discomfort while performing these stretches, stop immediately and consult your doctor or chiropractor.

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