Stretches to Relieve and Prevent Lower Back Pain

Lower back pain is a common health issue experienced by individuals, particularly those who constantly work on their feet or sit in front of a screen for extended periods. The discomfort caused by lower back pain can make simple activities such as standing up, walking or sitting unbearable. If left untreated, lower back pain can result in serious health issues. While medical interventions such as physiotherapy, medications, and surgeries can help to alleviate lower back pain, stretching exercises are an easy, effective way to relieve and prevent lower back pain.

In this article, we explore five effective stretches to alleviate lower back pain and prevent it from occurring.

Child's Pose

Child's pose is an excellent yoga posture that helps to stretch out the lower back. To perform child's pose, kneel on the floor and stretch your arms in front of you while keeping your hands facing downwards. Lower your body down until your forehead touches the floor. Hold this position for approximately 20-30 seconds while breathing slowly and deeply. Repeat this stretch five times.

Hamstring Stretch

Tight hamstrings can be a contributing factor to lower back pain. To perform this stretch, lie on your back and bend your knees; then, lift one leg and straighten it. Use your hands to hold onto your knee or calf and extend your heel towards the ceiling. Hold this stretch for approximately 20-30 seconds, then switch to the other leg. Repeat this stretch five times on each leg.

Supine Figure Four Stretch

This stretch targets your lower back and hips, helping to alleviate tension and reduce lower back pain. Lie on your back, bend your knees and place your feet flat on the floor. Then, lift your right leg and place your ankle above your left knee. Use your hands to pull your left thigh towards your chest. Hold this stretch for approximately 20-30 seconds, then switch sides. Repeat this stretch five times on each leg.

Cat-Cow Stretch

This yoga posture involves moving the spine from flexion to extension, helping to stretch and mobilize the lower back. To perform this stretch, start on all fours with your wrists in line with your shoulders, and your knees in line with your hips. On an inhale, arch your back and lift your gaze towards the ceiling. On an exhale, round your spine and lower your head towards the floor. Repeat this movement for five to eight breaths.

Piriformis Stretch

The piriformis muscle is located deep in the buttocks and can cause lower back pain when it is tight. To stretch the piriformis muscle, lie on your back and bend your knees. Then, cross your right ankle over your left knee and gently pull your left thigh towards your chest. Hold this stretch for 20-30 seconds, then switch sides. Repeat this stretch five times on each leg.

Conclusion

Lower back pain can be a major inconvenience. However, incorporating stretching exercises into your daily routine can provide relief and even prevent lower back pain from occurring in the first place. If you suffer from chronic lower back pain, it may be helpful to seek the advice of a physical therapist. A Physical Therapy provides physical therapy services in Oviedo, Florida geared towards helping individuals with pain alleviation and recovery. Contact them today to schedule an appointment and get started on the path to a healthier, pain-free life.