8 Common Stretches for Lower Back Pain Relief

Lower back discomfort is frequent. Up to 80% of individuals have lower back discomfort at some point.

Damage to the musculoskeletal system of the lumbar region, or lower back, is believed to be the primary cause. Nevertheless, the causes of lower back discomfort might differ.

Your musculoskeletal system is made up of muscles, bones, tendons, ligaments, and other connective tissues that provide structure, support, and stability. They also allow for movement.

Typically, little lower back discomfort improves on its own within a few days or weeks. Chronic low back pain is pain that endures for more than three months.

In either case, remaining physically active and stretching regularly can help decrease or prevent lower back pain.

This blog provides eight stretches for lower back pain, all of which may be performed with minimal or no equipment in the comfort of your own home.

1. Knee-to-Chest Extension

The knee-to-chest stretch can assist in elongating the lower back, hence alleviating stress and pain.

To perform the knee-to-chest stretch, perform the following:

• Lay on your back with bent knees and flat feet on the ground.

• Grab your right lower leg with both hands and interlace your fingers or clasp your wrists slightly below the knee.

• While maintaining a flat left foot on the ground, lift your right knee to your chest until you feel a tiny stretch in your lower back.

• Hold your right knee to your chest for 30 to 60 seconds, ensuring that your legs, hips, and lower back are relaxed.

• Return to the starting posture by releasing the right knee.

• Repeat steps 2 through 4 with the left leg.

To increase the difficulty of this stretch, draw your knees to your chest for 15–20 seconds. Each repetition should be separated by 30 seconds of rest.

2. Rotating the Trunk

The trunk rotation can assist alleviate lower back stress. It also engages your core muscles, including your abdominals, back, and pelvic floor muscles.

To accomplish the trunk rotation:

• Position your body in a chair-like position by lying on your back and drawing your knees toward your chest.

• Extend your arms completely out to the sides, palms facing the ground.

• Keeping your knees together and your hands on the floor, roll both bent knees to the right for 15–20 seconds.

• Return to the beginning position and repeat step 3 on your left side, holding for an additional 15–20 seconds.

• Repeat five to ten times per side.

• Repeat three times per leg.

This is one of the best stretches for lower back pain. You can do it easily.

3. Cat-and-Cow

The Cat-Cow stretch for the lower back pain improves flexibility and relieves tension in the lower back and abdominal muscles.

To execute the Cat-Cow:

• Position your knees so that they are hip-width apart. This is the beginning position.

• You can arch your back by drawing your belly button toward your spine while allowing your head to fall forward. This is the stretch's cat section.

• Maintain for 5–10 seconds. Your lower back should feel a mild stretch.

• Retain the initial position.

• Raise your head while allowing your pelvis to fall downward, bending your back toward the floor. This section of the road contains cows.
• Maintain for five to ten seconds, and then return to the beginning position.

4. Hamstring Stretch while Seated

It is believed that tight hamstrings are a common cause of lower back injury. This movement stretches the hamstrings to relieve back pain and strain.

To execute the seated hamstring stretch, one must:

• Sit on the ground with one leg extended in front of you

• Hook a normal bath towel around the heel of the bottom of your foot.

• Gently bend forward at the hips and lower your stomach to your thighs.

• While maintaining a straight back, grasp the towel to assist you in bringing your stomach closer to your legs.

• Stretch until mild strain is felt in the lower back and the back of the leg.

• Hold for ten seconds, then rest for thirty seconds, and repeat three times.
• You can adjust the difficulty of this stretch by grasping the towel closer to or further from your feet.

5. Abdominal Tilt

The pelvic tilt is a straightforward yet efficient method for releasing stiff back muscles and preserving their suppleness.

To accomplish the pelvic tilt:

• Lay flat on your back with bent knees and flat feet. You can have your hands towards the base of your head (as if you were ready to perform a sit-up) or by your sides. Your lower back will be somewhat elevated by the natural curvature of your spine.

• In order to stabilize your core, gently arch your lower back and push your stomach outward.

• Hold for five to ten seconds, then let go.

• While contracting your abdominal and buttock muscles, push your pelvis up toward the ceiling gently. You should feel your lower back pressing on the floor at this point. (Your pelvic region should not leave the ground.

• Hold for five to ten seconds, then let go.
• Start with 10–15 repetitions everyday and work up to 25–30 repetitions.

6. Rotation of Flexion

The flexion rotation assists in stretching the low back and buttocks.

To execute a flexion rotation:

• Lay on your right side with your legs extended.

• Hook your left foot behind your right knee by bending your left knee.

• With your right arm, grasp your left knee.

• The left hand should be placed behind the neck.

• Slowly rotate your upper body backward by placing your left shoulder blade on the floor as you spin your upper body backward. Your lower back should feel somewhat stretched.

• Ten times, hold each stretch for 1–3 seconds before moving out of the rotation slowly.

• Repeat steps 1 through 6 on the left side.

This stretch is also considered as one of the best and effective stretches for the lower back pain.

7. Sustained Span

A foam roller or firm cushion will be used to perform the supported bridge. This motion helps decompress the lower back by elevating the back while supported.

To build the supported bridge, one must:

• Lay on your back with bent knees and flat feet on the ground.

• Place a foam roller or firm cushion underneath your hips as they are raised.

• Relax your body completely against the floor and the foam roller or hard cushion.
• Hold for 30–60 seconds and repeat 3–5 times with 30–60 seconds of rest in between sets.

8. Stomach Flip

The belly flop, like the supported bridge, decompresses the lower back through supported elevation. This time, you will use a towel or blanket wrapped up.

To execute a belly flop:

• Roll a towel or blanket lengthwise and position it in front of you horizontally.

• Place your hip bones against the towel or blanket while lying on your stomach.

• Relax your body to its fullest extent. The head can be turned to either side.

• Remain in this posture for 1–2 minutes and repeat 1–3 times, pausing between sets for 30–60 seconds.

Lower back pain impacts several individuals. Regular physical activity and stretching are proven methods for reducing and preventing lower back pain. However, you can also use lower back belts for pain relief. A lower back  belt for pain relief is a belt that wraps around the lower back to support the lower spine and improve posture. They may benefit people with lower back pain or chronic conditions affecting the lower back.