Fitness

15 Best Stretches to Reduce Back Pain

March 07, 2022

Overview

Lower back pain is pretty standard and can affect up to 80% of all people once or more in their lifetime. Stretches may help relieve lower back pain and strengthen lower back muscles. As well as support the core, leg, and arm muscles.

The researchers suggest that these stretches increase blood flow in the lower back area. That may help reduce stiffness and speed up the healing process.

Minor lower back pain can fade away without treatment within a few days or weeks. But if the pain is characterized as chronic if it may persist for more than three months. Regular and physical activity can help reduce your lower back pain or prevent it from coming back.

However, stretching is not a remedy for all lower back pain. It can provide relief in many instances. Here are the 15 best stretches that may help to reduce pain.

1- Child's Pose

It is a traditional yoga pose that gently stretches your thigh muscles, gluteus Maximus and spinal extensors. It may help relieve pain and tension all along your neck, shoulders, and spine.

How to do it?

Follow these steps to do a Child's Pose:

Place your hands and knees on the ground, sink back through your hips, and rest them on your heels.
Rest on your hips and sit up straight.
Bow forward and move down so your heart and chest rest between or on top of your thighs.
Put your forehead on the ground.
Extend your arms in front with your palms facing up.
Focus on breathing deeply and drain all the tension in your shoulders, arms, and neck.
Hold for up to 1 minute or longer.

Repeat this pose several times during your stretching routine. You can do it between the other stretches you do.

Modifications

You can use a rolled-up towel on top or underneath your thighs for extra support. Also, you can widen your knees more and rest your forehead on a cushion.

2- Cat/Cow Stretch

Cat-Cow is a great way to rejuvenate the spin and soothe soreness. It also stretches your shoulders, neck, and chest.

How to do it?

To perform Cat-Cow, follow these steps:

Come onto all fours in a tabletop position (hands and knees on the ground).
Press into your hands and feet as you inhale to look up, allowing your belly to fill with air.
Exhale, tucking your chin into your chest and arching your spine toward the ceiling.
Continue this pattern of movement, moving with each breath.
Do this for 1 to 2 minutes.

Hold each position for 5 to 20 seconds instead of moving with each breath.

Modifications

Place your hands slightly forward rather than directly under your shoulders; it protects your wrists. And if you have knee concerns, you can use a cushion under them for padding and support.

3- Trunk Rotation

The trunk rotation stretch can help relieve lower back pain. It also strengthens your core muscles, including back muscles, abdominals, and the muscles around your pelvis.

How to do it?

To perform the trunk rotation stretch, follow these steps:

Lie on the floor on your back. Bring your knees up toward your chest. Your body is in position as if you are sitting in a chair.
Fully extend your arms to the body's sides, with your palms face-down on the floor.
Keep your knees bent together and place your hands on the floor.
Now gently roll both bent knees over to your right side. Hold for 15–20 seconds.
Return to the initial position and repeat step 3 on your left side. Hold for 15–20 seconds.
Repeat 5–10 times on each side.

4- Knee-to-Chest Stretch

A knee-to-chest stretch can help strengthen the lower back, relieving tension and pain.

How to do it?

To perform the knee-to-chest stretch, follow these steps:

Lie on the floor on your back.
Bend your knees and keep both your feet flat on the ground.
Use both hands to pull one knee toward your chest.
Hold the knee against your chest for 5 seconds. Keep your abdominals tight and press the spine into the ground.
Return to the initial position.
Repeat all steps with the left leg.
At least do all actions twice daily with each leg 2–3 times.

Modifications

You can use a cushion under your head for extra padding. Also, place a wrapped towel around your leg so your arms can easily reach it. Tuck your chin into your chest and lift your head toward your knee for a deep stretch.

5- The Pelvic Tilt

The pelvic tilt is a simple exercise that reduces lower back pain.

How to do it?

Follow these steps to perform the pelvic tilt:

Lie on your back on the floor in a neutral position, bend your knees and feet flat, and your toes facing forward.
Gently make an arch and lift your lower back. Push your stomach out, stabilizing your core.
Hold for 5–10 seconds, then relax.
Push your pelvis up toward the ceiling.
Tighten your gluteus and hip muscles so you can tilt your pelvis forward.
Hold for 5–10 seconds, then relax.
Start with five sets of 10–15 repetitions daily, and increase it to 25–30.

6- Flexion Rotation

The flexion rotation exercise helps stretch your lower back and buttocks. It effectively reduces lower back pain.

How to do it?

To perform the flexion rotation exercise, follow these steps:

Lie on your right side and straighten your legs.
Bend your left leg, and hook your foot behind your right knee.
Hold your left knee with your right arm. While placing your left hand behind your neck.
Gently rotate your upper body backward and touch the floor with your left shoulder blade.
You feel a mild stretch in your lower back.
Repeat the rotation stretch ten times. Hold each time for 1–3 seconds before gently moving for the rotation.
Repeat steps 1–6 on your left side.

7- Bridge Pose

Bridges work on the gluteus maximus, give strength, and aid in pain relief. The gluteus maximus is one of the most essential muscles in the body, providing support to the lower back.

How to do it?

To perform a bridge, follow these steps:

Lie on the floor and bend your knees.
Place your feet flat to hip-width distance on the floor.
extend your arms long to each side of your body
Lift your hips off the floor and press down through your feet and hands.
Tuck your chin slightly to your chest to form a straight line from the shoulders to the knees.
Relax all of the muscles in your gluteus maximus.
Lower your hips slowly to the floor. Rest for a few seconds.
Repeat this stretch 15 times and then rest for 1 minute.
Do three sets of 15 repetitions.

8- Seat Forward Bend

The seat-forward bend stretches your hamstring muscles and relieves tightness and tension in your spine. Hamstrings muscles located at the back of your thighs. Tightness and tension in the hamstring may cause lower back pain and injuries.

How to do it?

To perform the seat forward bend, follow these steps:

Sit on the floor and place your legs straight in front of you.
Hook a standard bath towel around the bottoms of your feet at the heels.
Gently bend forward at your hips and bring your belly close to your thighs.
Keep your back straight, and grab the towel to help you move your stomach closer to your thighs.
Stretch it till you feel mild tension in the back of the legs and lower back.
Hold it for 30 seconds, rest for 30 seconds and repeat three times.

Modification

Grab the towel closer or farther from your feet to increase or decrease the tension. You can also increase or reduce the stretch holding time as you become more flexible with time.

9- Piriformis Stretch

The Piriformis muscle is located deep in your hip muscles. Doing this stretch may help relieve pain and tightness in your lower back and hip muscles.

How to do it?

Follow these steps to do a piriformis stretch:

Lie on the floor on your back, and both knees bent and your feet flat.
Move your right ankle to the base of your left thigh.
Move your hands behind your left thigh. Now pull up your knee toward your shoulder till you feel a stretch.
Hold it for 30 seconds to 1 minute. Repeat all steps on the opposite side.

Modifications

Use a cushion to support your head and put your bottom foot on the floor to make the stretch more comfortable.

10- Seated Spinal Twist

Seated spinal twist is a classic stretch work on hips, glutes, and back. It enhances spine mobility and stretches the abdominals, shoulders, and neck. The pressure exerted by this stretch may stimulate internal organs.

How to do it?

Follow these steps to do a seated spinal twist:

Sit on the floor and extend out both your legs in front.
Bend your left knee and move your foot outside your right thigh.
Now move your right arm to the outside of your left thigh. And put your left hand behind you.
Twist the base of your spine to the left side.
Hold it for up to 1 minute.
Repeat on the other side.

Modifications

Keep both legs straight to make this stretch more comfortable. For an extra stretch: you can add neck rotations. During this pose, inhale to look forward and exhale to turn your gaze backward. Do 5 to 10 on each side.

11- Sphinx Stretch

The sphinx stretch helps to relieve lower back pain and keeps you active and relaxed. This gentle backbend strengthens your spine, chest, and buttocks.

How to do it?

Follow these steps to do the sphinx stretch:

Lie on your belly with your elbows underneath your shoulders.
Extend your hands in front, palms facing down.
Set your feet slightly apart. If your big toes touch, it is OK for you.
Gently engage your lower back, hip muscles, and thighs, and lift your head and chest.
Hold on to your abdominals and lower back, and breathe deeply.
Squeeze your pelvis into the floor. While looking straight ahead or gently closing your eyes.
Hold it for 30 seconds to 1 minute.

12- Partial Curls

Strong abdominal muscles support the spine and maintain properly aligned hips. Weak abdominal muscles may result in poor core strength and lack of stability, which can cause lower back pain. Curls and partial curls help build a strong core.

How to do it?

To perform partial curls, follow these steps:

Lie on the floor on your back and bend your knees.
Keep your feet flat and hip-width apart.
Cross your hands over your chest and breathe in deeply.
Breathe out and pull in your belly to engage your abdominal muscles.
Gently raise your head and shoulders 2 inches off the floor and keep your neck in line with the spine.
Hold it for 5 seconds and return to the starting position.
Repeat the exercise 10 times.
Do the three sets of 10 reps.

13- Supermans

Strong back extensors are essential for maintaining a person's good posture. Run along either side of the spine. Weak back extensors can reduce spinal and pelvic support. This exercise may improve these muscles and reduce the cause of lower back pain.

How to do it?

To perform a Superman exercise, follow these steps:

Lie face down on the floor and stretch your arms in front of your body.
Keep your legs flat and stretched out on the floor.
Raise both your hands and feet. Create a gap of about 6 inches between your hands and feet and the floor.
Try to pull in the belly button and lift it off the floor to engage your core muscles.
Keep your head straight and gaze at the floor to prevent neck injury.
Now stretch your hands and feet outward as far as possible.
Hold the position for 2 seconds.
Return to the starting position.
Repeat the exercise for 10-times.

14- Lying Lateral Leg Lifts

Lying lateral leg lifts works on the hip abductor muscles. These muscles support the pelvis and can help reduce strain on the back. Keeping these muscles strong is essential for maintaining balance and can affect mobility.

How to do it?

To perform lying lateral leg lifts, follow these steps:

Lie on your one side with the legs together.
Keep the lower leg slightly bent.
Draw your belly button into the spine to engage your core muscles.
Raise the top leg about 18 inches, and keep it straight and extended.
Hold the position for 2 seconds.
Repeat the exercise 10 times.
Turn onto the other side of your body and repeat all steps while lifting the other leg.
Perform three sets of 10 reps on each side.

15- Supported Bridge

You can use a firm cushion or foam roller to perform the supported bridge. It helps decompress your lower back through supported elevation.

How to do it?

To do the supported bridge, follow these steps:

Lie on your back with your knees bent and feet flat on the floor.
Lift your hips and place a foam roller or firm cushion underneath them.
Completely relax your body into the support of the bed and the foam roller or firm pillow.
Hold for 30–60 seconds and repeat 3–5 times, resting 30–60 seconds between sets.