Pain in the lower back could be an indication of something more serious, such as kidney stones or severe pancreatitis. Sometimes it’s the result of sitting for long periods of time, doing the same things over and over, or straining a muscle. Lower back pain is a common complaint, and while stretching may not always help, it often does. Seven stretching exercises are described below that may be of use.
In what ways can you loosen up your lower back?
Your lower back muscles may become more flexible if you practice specific yoga poses and moderate stretches. If you’re dealing with an illness or injury, be especially nice and kind to yourself. Before beginning any new form of exercise, you should consult with a medical professional first. This is especially important if you believe that a recent injury may be the source of your suffering.
1. Sphinx stretch
The sphinx stretch is a mild backbend that has the dual benefits of increasing flexibility and relieving stress. This mild backbend is great for strengthening the core, hips, and chest.
Here’s how to perform the sphinx stretch:
1. Place your palms on the floor in front of you while lying on your stomach with your elbows underneath your shoulders.
2. Spread your toes just a little bit. One’s large toes can touch the ground when walking.
3. Lift your head and chest by gently contracting your lower back, buttocks, and thighs.
4. Focus on keeping your lower back and abdominal muscles tight and taking deep breaths.
5. Drive your hips into the ground.
6. Keep your eyes open or blink slowly.
7. Relax in this position for thirty seconds to one minute.
2. Cat-Cow
The cat-cow stretch is excellent for energizing the spine and opening the chest, shoulders, and neck. The stages of playing Cat-Cow are as follows:
1. Get down on the floor on your hands and knees in a tabletop position.
2. While looking up, inhale deeply and press into your hands and feet.
3. As you let your breath out, round your back and tuck your chin into your chest.
4. Keep on moving in this rhythmic fashion, one step for each inhale and exhale.
5. Spend 1-2 minutes doing this.
3. Pelvic tilt
Lower back pain and tightness can be alleviated by strengthening the abdominal muscles with pelvic tilts. They’re great for building muscle in your thighs and buttocks, too. Here’s how to perform a pelvic tilt:
1. Bend your knees and place your feet flat on the floor while lying on your back.
2. Tend your abs and press your back down to the ground.
3. Maintain a natural breathing pattern and stay here for up to 10 seconds.
4. In order to unwind, let go and take a few deep breaths.
5. Perform 1-3 sets of 3–5 reps.
4. Seated spinal twist
This traditional twist is excellent for strengthening your hip flexors, glutes, and back. It’s an excellent method for stretching the abdominals, shoulders, and neck, and for enhancing spinal mobility. Your internal organs get a boost from the pressure of this stretch as well.
An example of a seated spinal twist:
1. Put your feet flat on the floor in front of you as you sit down.
2. Put your left foot outside your right leg while bending your left knee.
3. Position your right arm such that it is outside of your left leg.
4. You should put your left hand behind your back for stability.
5. Turn to the left from the base of your spine.
6. This position can be held for up to 1 minute.
7. Iterate on the reverse side.
5. Piriformis stretch
This exercise targets the piriformis muscle, which is located close to the tailbone. If you’re experiencing tightness or soreness in your buttocks or lower back, you may find relief by stretching this muscle. Here’s how to perform a piriformis stretch:
1. Bend your knees and place your feet flat on the floor while lying on your back.
2. Put your right foot under your left knee.
3. Then, with your hands behind your left thigh, lift yourself up until you feel a stretch in your chest.
4. Don’t move from this position for at least a minute.
5. After that, move to the other side.
6. Knee-to-chest stretch
Here’s how to perform the knee-to-chest stretch:
1. Bend your knees and place your feet flat on the floor while lying on your back.
2. Maintain a bent left knee or a straight leg on the floor.
3. Clasp your hands behind your right thigh or at the top of your shinbone and bring your right knee into your chest.
4. Keep your hips grounded and your spine long from head to tail.
5. Relax by taking some deep breaths.
6. Relax in this position for thirty seconds to one minute.
7. Switch legs and do it again.
7. Child’s pose
This classic yoga position is excellent for lengthening the back muscles (spinal extensors), especially the gluteus maximus and latissimus dorsi (lats). Back, neck, and shoulder tension and pain are all alleviated as a result. To enter Child’s Pose, follow these steps:
1. Sink back through your hips as you lay your hands and knees on the floor, and let your weight rest on your heels.
2. Lean forward from the hips and walk your hands out in front of you.
3. You should lay your stomach on your thighs.
4. Put your hands down and extend your arms in front of or alongside your body.
5. Take some deep breaths and try to let go of any stress or tightness you might be feeling.
6. This position can be held for up to 1 minute.
Getting up out of bed, let alone walking or running, requires the use of your lower back. Stretching on a regular basis can help you become and remain flexible, reduce stress, and enhance your strength.