6 Stretching exercises to relieve lower back pain

6 Best exercises to relieve lower back pain

Are you looking to stop back pain? Here are 6 exercises can help us relieve pain, also help you strengthen it and improve your body posture.

Stretching and some easy exercises on a daily basis will help you to maintain the flexibility of this area and strengthen it to relieve low back pain. Below, we explain the best exercises for lower back pain, so take advantage of your mornings and evenings to practice this lumbar stretching and you will see how your back will thank you.

1- Child’s pose

exercises to relieve lower back pain

The child’s pose is well known in the yoga world, since it helps to gently stretch the muscles of the lower back. It is perfect for relaxing this area when it is sore and making it more flexible, so just follow these steps:

Position yourself on the floor, supported on your hands and knees and sitting on your heels. Your hands should be under your shoulders and your knees under your hips.
Extend your arms forward; the palms of your hands should be on the floor, head down and chest low to stretch your back completely.
Hold the posture for 20 to 30 seconds.

2- Twisting Exercise

exercises to relieve lower back pain

The low back twist is a perfect stretch for stretching the lower back and buttocks, muscles that can play a role in back pain because they tighten in response to back discomfort.

Lie on your back on a mat; keep your feet flat and knees slightly bent. Stretch your arms out on the floor in a T-shape.
With your back flat on the floor, immobile, turn only your knees to one side. Remember to do this slowly.
Hold this position for 20 to 30 seconds before returning to the starting point.
From the starting point, repeat the exercise to the opposite side. Keep twisting for another 20 to 30 seconds.

3- Bridge exercise

exercises to relieve lower back pain

If you suffer from low back pain, you may have noticed that your pelvic area is stiffer and more immobile than usual. Therefore, it is important to perform gentle pelvic tilt stretches and pelvic flexion, as these will allow you to regain mobility in that area and reduce, in turn, low back pain.

Lie on your back on a mat, with your feet flat and knees bent.
Raise your buttocks about 2 inches off the floor and hold this position for 5 to 10 seconds.
With your pelvis elevated, try to relax your lower back. To make the posture neutral, place your hands stretched under your back. Squeeze your abdomen and buttocks while keeping your back flat on the floor and your pelvis tilted upward.
Then relax the area by resting your buttocks back on the floor.
Perform 12 to 15 repetitions of this exercise.

4. Reverse plank

Even though it may seem complicated, this exercise is very simple and consists of making a plank or an abdominal plate but in reverse.

  1. Lie on your back with your palms supported and perpendicular to your shoulders.
  2. Contract your abdomen to raise your body, lifting your hips and aligning your whole body.
  3. The idea is to keep the body diagonal, just like with the glut bridge.
  4. Hold the posture for at least 30 seconds and return to the initial position.

5. Knees to chest

exercises to relieve lower back pain

One of the best exercises to stretch your lower back is this one, because the knee lift to the chest is very easy to perform and helps to lengthen and relax the muscles that are contracted in the lumbar area. In this way, you will relieve lower back pain quickly and you can strengthen your lower back.

Lie on your back on a mat with your feet flat on the floor and your knees bent.
Place your hands resting behind your knees or on your kneecap.
Gently draw your knees toward your chest, using your hands to help you.
Keep your knees to your chest for 20 to 30 seconds and return to the starting position, relaxing your muscles.

6- Butterfly posture

exercises to relieve lower back pain

Among the exercises for the lumbar spine we find this simple posture. If you want a stretch that will allow you to see improvements quickly, follow these steps to perfect the butterfly pose:

Sit on the floor with your legs crossed, that is, like an Indian.
Take a deep breath and extend your arms straight up, keeping your back straight and your spine aligned.
Then try to touch the floor with your hands, stretching your back and lower back as much as you can without hurting yourself.

7. Cat exercise

exercises to relieve lower back pain

The cat or cow pose is a dynamic exercise that allows you to move all the muscles of the lower back. Thanks to it, you will stretch the contracted muscles and relieve their inflammation easily and quickly.

Position yourself on all fours on the floor, with your knees and hands supported. The hands should be placed under the shoulders, the knees under the hips and the spine parallel to the floor.
Starting from the initial posture, arch your back as if you wanted to form an arch in the central part, between the shoulder blades, as if you were a cat.
Keep your back bent for 5 seconds.
Then relax your muscles, lowering your stomach while arching your lower back down for 5 more seconds.
Repeat the exercise 12 to 15 times.

8- Pelvic and lower back flexibility exercise

exercises to relieve lower back pain

This exercise is a variant of the pelvic tilt, but is more focused on reducing lumbar pain almost immediately. To perform it, we recommend using a flexible ball:

Lie on your back on a mat, with your feet flat and knees bent.
Place a flexible ball just below the sacrum to help you keep your balance.
Pivot on the ball by moving back and forth or sideways, from left to right, gently moving your spine and pelvis.
You will notice how, with each movement, the pain in the lumbar region decreases noticeably.

9- Bending and stretching the lower back

exercises to relieve lower back pain

This simple exercise allows you to stretch your back completely, which is why it is recommended to perform it daily if you want to relieve tension in the lumbar area, gain flexibility and strengthen your spine.

Stand upright, with your legs slightly open.
Take a deep breath, stretching your arms upwards and exhale in a relaxed way, bringing your hands to the floor.
Hold in this position, bringing your chest close to your thighs and with your back as hunched as you can, until you feel the strength of the stretch. You can bend your knees slightly to help you arch.
After 20 to 30 seconds, slowly sit back up, placing one by one the vertebrae in an upright position.

Keep reading: 7 exercises to get a flat belly and slim waist that you can do even sitting on a chair

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