3 easy stretches to ease your lower back pain

Performing these stretches can ease lower back pain and help release the stress on other body parts like the back, hips, abdomen, and knees.

Staff Writer
Staff Writer
4
 min read
July 5, 2022

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:

  • Minding your posture while sitting
  • Choosing the right shoes while walking or working out
  • Taking breaks between long sitting hours

Source: eMedicineHealth

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

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.

Instructions:

  1. With your knees bent and feet on the floor, lie on your back on your workout mat.
  2. Gently raise one knee followed by the other, and grasp your lower legs with both hands just below your knee.
  3. Now, pull your bent knee towards your trunk.
  4. While pulling, gently relax your lower back and feel the stretch.
  5. Hold for a few seconds and return your leg to the floor.
  6. Repeat the cycle.

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.

Source: Bodybuilding

Piriformis Muscle Stretch

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.

Instructions:

  1. Roll up a towel in a toastie roll shape.
  2. Sit straight on a firm surface and focus on your butt bones.
  3. Take the rolled towels and place them behind the bones.
  4. Now contract your abdomen and relax your upper body keeping your back straight.
  5. With your legs flat on the floor, lift one leg and place the ankle on the opposite knee.
  6. Hold for a few seconds.
  7. Release and repeat for the other leg.
  8. Do a set of 10-15 stretches in one session.

Start with holding the stretch for 5-6 seconds, gradually building your way upto holding it for 50 seconds.

Source: Belton Chiropractor

Bridge Pose

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.

Instruction:

  1. Start with lying straight on your back on the floor.
  2. Bend your knees with your feet flat on the floor.
  3. With your arms by your side, extend your arms just so that the fingers are close to touching your heels.
  4. Keep your feet parallel and palm flat on the floor.
  5. Press down the soles of your feet and palms on the floor and lift your body.
  6. Hold the pose for a few seconds and come back to the floor.
  7. Repeat the cycle.  You can do up to five sets of it in one session.

Start with holding the pose for a few seconds and gradually build your way up to holding it for 30 seconds.

Source: Ekhart Yoga

Conclusion

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.

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