Performing these stretches can ease lower back pain and help release the stress on other body parts like the back, hips, abdomen, and knees.
Lower back pain is a common issue many people face, often due to bad body posture or a muscle strain.
But, in non-serious cases, you can ease lower back pain by bringing changes in your daily life like:
You can also do a few exercises and stretches that ease your lower back pain.
This article will discuss three easy-to-perform stretches that will help you ease your lower back pain.
Knee-to-chest stretch works on the hips and lower back.
It helps bring more flexibility to the lower back muscles and improves your range of motion.
As a beginner, it is advisable to start with a one leg stretch and gradually build your way up to two legs.
Let’s look at the instructions to perform this stretch.
Start with holding this stretch for a few seconds and do a set of 10-15 stretches in one session to ease lower back pain effectively.
This piriformis muscle stretch helps ease chronic lower back pain like Sciatica, caused by inactivity or strain.
It helps return your range of motion, works on the lower back muscles, and eases pain in the knee and ankle.
While stretching can help, piriformis muscle strains can lead to chronic low back pain so please consult your doctor or trainer before performing any such exercise on your current back situation.
Here are the steps to perform Piriformis Muscle Stretch.
Start with holding the stretch for 5-6 seconds, gradually building your way upto holding it for 50 seconds.
Source: Belton Chiropractor
Bridge pose works on the core, abdominal, back, and hip muscles.
It helps ease chronic pain in the lower back, strengthens the lower back muscles, and opens the chest for better breathing.
Start with holding the pose for a few seconds and gradually build your way up to holding it for 30 seconds.
Source: Ekhart Yoga
Lower body pain is commonly observed in people with an inactive lifestyle, or from sitting long hours at a desk or in the car.
Performing these stretches can ease lower back pain and help release the stress on muscles of other body parts like the back, hips, abdomen, ankles, and knees.
If the pain is not caused by strain or continues to increase after performing these exercises for a few days, please visit a medical expert.
Also, if you have a medical history of injury or any other serious medical condition, do not perform these exercises without consulting an expert.