Stretching is one of the best things you can do for your body, especially if you’re experiencing pain. Most people experience their pain in their lower back and they often aren’t proactive about trying to alleviate it.
Stretching every day for 20 minutes can alleviate your back pain. You have to be consistent with it, but we promise stretching every day will provide you with lasting results.
Here are 5 stretches to relieve your lower back pain:
Knees to chest
This is a great, simple way to stretch your lower back to alleviate your lower back pain. To perform this stretch, lay flat on your back, pull up one of your knees to your chest at a time and hold for 10 seconds. Switch legs and repeat 3 times once a day.
Exercise ball stretch
To perform this stretch, kneel in front of an exercise ball and slowly lean forward and roll on the ball until your feel a stretch in your lower back. Hold this position for 5-10 seconds and repeat 5 times once a day.
This is an extremely common stretch to alleviate lower back pain. To perform this stretch: get on all fours and keep your knees hip-width apart. Slowly arch your back by pulling your belly button to the sky. While in this position, let your head drop. Hold for 5-10 seconds. Then slowly let your pelvic drop towards the floor and lift your head to the sky. Repeat both positions 5 times once a day.
This is a great way to loosen up and stretch out your back muscles if you’re experiencing pain in your lower back. To perform this stretch, lay flat on your back with your knees bent and your arms tight to your side. Gently arch your lower back and push your stomach upwards and then release and push your lower back into the floor. Hold for 5-10 seconds and repeat 5 times once a day.
Seated forward bend
Tight hamstrings are a common reason why you may be experiencing lower back pain. If this is the case for you, try this stretch! To perform this stretch, sit with your legs out in front of you, grab a towel and wrap it on the bottoms of your feet. Slowly bend forward at the hips and lower your stomach to your thighs. While keeping your back straight, grab onto the towel and pull your stomach closer to your legs. Hold for 30 seconds and repeat 3 times once a day.
Stretching is a great way to relieve lower back pain. You only need to spend 20 minutes a day doing it, but we promise it’ll make a huge difference in how your body feels. You’ll want to make sure you wear proper workout clothing. When you stretch, you want your body to feel at ease and if you constantly have to worry about pulling your leggings or shorts up, you won’t be able to fully focus on your stretch.
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