5 Stretches for Lower Back Pain

Key Takeaways:

• Lower back pain is quite common and affects almost everyone.
• Overuse and repetitive strain can lead to lower back pain, as well as getting older.
• Strengthening your core and stretching can be a proactive program to avoid lower back pain.
• Lower back pain can lead to work absences and hinder your quality of life.
• Approximately 80% of people can experience lower back pain, and at HPFY, we have plenty of aids to help you prevent lower back pain.

1. Cow-Cat

This beginner stretch can increase the flexibility and mobility of your spine and help you maintain your posture.

How to Perform?

1. Start on your hands and knees.
2. Then inhale, lower your head, and raise your back to the ceiling.
3. As you exhale, arch your back and press your stomach towards the ground.
4. Hold for five seconds in each direction.

2. Knee to chest

The Knee-To-Chest stretch is an effective exercise that helps stretch the lower back and hips to relieve lower back tension, improve flexibility, and promote relaxation.

How to Perform?

1. Laying on your back, bring your left knee towards your chest.
2. Use your hands to pull your knee gently closer to your chest.
3. Hold for 5-10 seconds and then release.
4. Repeat the process with the right knee
5. This stretches your hip flexors along the front of your thigh and muscles along your spine, improving mobility.

3. Pelvic tilt

This is a basic core-strengthening exercise that activates deep abdominal muscles to stabilize/maintain a neutral spine position.

How to Perform?

1. Lay on your back.
2. Bend your knees, keeping your feet flat on the floor and hip-width apart.
3. Tuck your hips under and bring your belly button towards your spine.
4. Contract for five seconds, relax, and repeat.
5. Repeat the pelvic tilt 10-15 times.
6. Perform 2-3 sets, resting briefly between sets.

4. Trunk rotation

To relieve tension in your lower back and improve flexibility, mobility, and strength in the core and lower back.

How to Perform?

1. Simply lie on your back and bring your knees towards your chest (as if you’re seated).
2. Next, extend your arms to your sides with your palms down.
3. Gently roll your knees to one side, keeping them together.
4. Hold for 15-20 seconds, then return to center.
5. Repeat to the other side. Be sure to stretch each side 5-10 times.

5. Seated hamstring stretch

Tight hamstrings can contribute to lower back pain. Stretching the hamstrings stretches them, relieves tightness, and releases tension in the spine.

How to Perform?

1. Sit on the floor with one leg straight and hook a towel under the bottom of your foot by your heel.
2. Bend forward gently towards your leg, bringing your abdomen towards your thighs.
3. Keep your back straight, and grab the towel to help you bring your belly closer to your legs.
4. Stretch until you feel mild tension.
5. Hold for 10 seconds, and then rest.
6. Repeat 10 times.