7 Lower Back Stretches To Reduce Pain And Improve Mobility 

Lower back stretches can improve your back mobility and reduce thrust pain. Many women, especially after pregnancy, suffer back pain and some joint problems in the lower back, like the hip joints of vertebrae. If you are looking for practical lower back stretch exercises, this blog is for you. In this blog, you will find lower back stretch exercises and a guide to start these exercises in your daily routine. 

How do you start lower back exercises?

The National Institute of Neurological Disorders and Stroke (NINDS) recommends avoiding sudden, jerky movements and using low-impact exercises that strengthen your back and abdominal muscles. You can perform these stretches once or twice daily, but stop if your pain worsens or you experience significant soreness. Remember to listen to your body’s limits and prioritize comfort. Focus on your breath throughout each stretch and avoid straining yourself. It would help you breathe comfortably and smoothly during every Pose or stretch.

1. Child pose

Child’s Pose, a gentle yoga posture, stretches your glutes, lats, and back muscles. It helps alleviate pain and tension throughout your spine, neck, and shoulders. Additionally, its relaxing effect loosens tight lower back muscles, increasing spinal flexibility.

To perform the Pose:

1. Begin on your hands and knees.
2. Sink your hips back to rest on your heels.
3. Hinge at your hips and walk your hands forward, folding forward.
4. Rest your belly on your thighs.
5. Extend your arms in front or alongside your body, palms facing down.
6. Breathe deeply and release any tension.
7. Hold for up to 1 minute and repeat as needed throughout your routine.

Place a rolled towel on or under your thighs for added comfort, or widen your knees and rest your forehead on a cushion.

2. Knee-to-chest stretch

The knee-to-chest stretch loosens your hips, thighs, and glutes, promoting relaxation. Lie on your back with your knees bent and feet flat. Keep one leg extended while drawing the other knee to your chest, clasping your hands behind your thigh or shin. Maintain a flat lower back and breathe deeply. 

Hold for 30 seconds to 1 minute, then repeat with the other leg. Place a cushion under your head or wrap a towel around your leg if reaching it isn’t easy. Tuck your chin and lift your head towards your knee to deepen the stretch.

3. Piriformis stretch

The piriformis stretch targets the deep buttock muscle, potentially relieving pain and tightness in your buttocks and lower back.

Here’s how to do it:

1. Lie on your back with both knees bent and feet flat.
2. Cross your right ankle over your left thigh, just above the knee.
3. Pull your left thigh towards your chest using your hands behind it until you feel a stretch.
4. Hold for 30 seconds to 1 minute, then repeat on the other side.

For increased comfort, keep your bottom foot flat on the floor and use a cushion for head support.

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4. Seated spinal twist

The seated spinal twist is a versatile pose that stretches your hips, glutes, and back and even massages your internal organs. It also improves spinal mobility and stretches your abs, shoulders, and neck.

Here’s how to do it:

1. Sit on the floor with your legs extended.
2. Bend your left knee and place your foot outside your right thigh.
3. Place your right hand on the outside of your left thigh and your left hand behind you for support.
4. Twist your torso to the left from the base of your spine.
5. Hold for up to 1 minute, then repeat on the other side.

For added comfort, keep both legs straight. To deepen the stretch, gently turn your head over your shoulder while inhaling, exhaling, and bringing your gaze back to the centre. Repeat this neck rotation 5 to 10 times on each side.

5. Pelvic tilt

Pelvic tilts can help ease lower back pain and tightness by strengthening your abs, glutes, and hamstrings.

Here’s how to perform them:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Tighten your abs and press your lower back into the floor, maintaining a neutral spine.
3. Breathe normally and hold for 10 seconds.
4. Relax, take deep breaths, and repeat 3-5 times for 1-3 sets.

6. Cat cow

The Cat-Cow stretch gently mobilizes your spine, shoulders, neck, and chest. Here’s how to do it:

1. Begin on your hands and knees, wrists under your shoulders.
2. Inhale, press into hands and feet, gaze up, and arch your back slightly.
3. Exhale, tuck your chin and round your back towards the ceiling.
4. Repeat this breath-coordinated movement for 1-2 minutes.

Modification 

• Place hands slightly forward for wrist issues.
• Use a cushion under the knees for knee concerns.
• Hold each position for 5-20 seconds for a deeper stretch.

7. Sphinx stretch

The sphinx stretch offers a gentle backbend, combining activity and relaxation. This mild backbend stretches and strengthens your spine, buttocks, and chest.

Here’s how to do it:

1. Lie on your stomach with elbows under your shoulders and hands extended forward, palms down.
2. Keep your feet slightly apart, with big toes optionally touching.
3. Gently engage your lower back, buttocks, and thighs as you lift your head and chest.
4. Maintain strength in your lower back and abs while breathing deeply.
5. Press your pelvis towards the floor.
6. Look straight ahead or gently close your eyes.
7. Hold for 30 seconds to 1 minute.