12 Min Lower Back Pain Stretches – Exercises for Lower Back Stretching and Pain Relief Stretch
Knee to chest stretch
Cat-cow: Start on all fours with your hands shoulder-width apart and your knees hip-width apart. As you inhale, arch your back and look up. As you exhale, round your back and tuck your chin to your chest. Repeat 10 times.windowpopsugar.com
Catcow
Child’s pose: Kneel on the floor with your toes together and your knees hip-width apart. Sit back on your heels and rest your forehead on the floor. Extend your arms out in front of you with your palms facing down. Hold for 30 seconds to 1 minute.www.verywellfit.com
Child’s pose
Piriformis stretch: Lie on your back with your knees bent and feet flat on the floor. Cross one ankle over the opposite knee so that your shin is resting on your thigh. Gently pull your knee towards your chest until you feel a stretch in your buttock. Hold for 30 seconds and then repeat on the other side. windowspine-health.com
Piriformis stretch
Seated spinal twist: Sit on the floor with your legs crossed. Place your left hand on your right knee and your right hand behind you on the floor. Twist your torso to the right and look over your right shoulder. Hold for 30 seconds and then repeat on the other side. windowwww.yogajournal.com
Seated spinal twist
Pelvic tilt: Lie on your back with your knees bent and feet flat on the floor. Place your hands on your lower back. Press your lower back into the floor and tighten your abdominal muscles. Hold for 5 seconds and then relax. Repeat 10 times.wbaptisthealth.com
Pelvic tilt
Bridge: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold for 5 seconds and then lower back down. Repeat 10 times.owar.m.wikipedia.org
Bridge
Superman: Lie on your stomach with your arms outstretched in front of you and your legs straight back. Lift your head, chest, arms, and legs off the floor at the same time. Hold for 5 seconds and then lower back down. Repeat 10 times.wen.wikipedia.org
Superman
Dead bug: Lie on your back with your knees bent and feet flat on the floor. Extend your arms straight up towards the ceiling. Slowly lower one arm and the opposite leg towards the floor without arching your back. Lift your arm and leg back up to the starting position and repeat on the other side. Repeat 10 times on each side.www.verywellfit.com
Dead bug
Plank: Start on all fours with your hands shoulder-width apart and your knees hip-width apart. Straighten your legs back behind you so that you are in a push-up position with your body in a straight line from your head to your heels. Hold for 30 seconds to 1 minute.windowmenshealth.com
Plank
Side plank: Start in a side plank position with your elbow under your shoulder and your feet stacked on top of each other. Hold for 30 seconds to 1 minute and then repeat on the other side.wverywellfit.com
Side plank
Bird dog: Start on all fours with your hands shoulder-width apart and your knees hip-width apart. Extend your right arm forward and your left leg back at the same time. Hold for 5 seconds and then return to the starting position. Repeat on the other side. Repeat 10 times on each side. floridasportsman.com
Bird dog
It is important to listen to your body and stop any exercise that causes pain. If you have any concerns about your lower back pain, be sure to see a doctor or physical therapist.
Here are some additional tips for preventing lower back pain:
Maintain good posture when standing, sitting, and walking.
Avoid lifting heavy objects.
Strengthen your core muscles.
Stretch regularly.
Take breaks from sitting for long periods of time.
Exercise regularly.