Lower back pain can be debilitating, no matter how severe or frequent it is.
Experiencing chronic and harsh lower back pain is no small matter. The pain isn’t only uncomfortable — it can also prevent people from completing everyday tasks or experiencing small joys.
Severe cases of lower back pain might warrant exploration of more intense treatment. But you should also incorporate lower back stretches into your routine to make treatment even more effective.
Continue reading for our five recommended stretches for a tight lower back. Using just a few of them will allow you to move through life more flexibly and comfortably.
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Child’s Pose
Contracted lower back muscles can cause lower back pain. This easy movement will gently stretch out those muscles, inducing back pain relief.
Begin by kneeling on the ground in a tabletop position. Your palms should touch the ground directly under your shoulders and your knees should be under your hips.
Lean your hips back to your heels, letting your head and chest drop as your arms remain elongated in front of you. Maintain this pose for at least 20 seconds.
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Supine Twist
Lower back pain can stem from both lower back and glute muscles. The supine twist will stretch out both and can help when coupled with sciatica treatment options.
Start by lying on your back with bent knees and feet on the ground. Stretch your arms out in a “T” shape.
Gently move both knees to one side, making sure your shoulders are on the ground. Maintain this pose for at least 20 seconds.
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Supine Twist Figure 4 Stretch
The supine twist figure 4 stretch will stretch your glutes, open up your hips, and massage your lower back.
Begin by lying on your back with bent knees and feet on the ground. Raise your left leg, flex your left foot, and cross your left ankle over your right thigh.
You can increase the stretch by drawing your right knee in and holding it behind your right thigh. Maintain this position for 10 to 15 breaths, and then switch sides.
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Cat-Cow Stretch
This stretch stretches tight back muscles in the lower back and increases your range of motion.
Begin by kneeling on the ground in a tabletop position with a straight back, dropping your head to face the ground. Breathe in while dropping your belly toward the ground and rounding your back inward for the cow position.
Then slowly breathe in while moving your stomach upward, rounding your back outward for the cat position. Breathe slowly while you switch between the cat and cow position at least 10 times.
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Piriformis Stretch
This stretch targets the piriformis, a small muscle near the hips and glutes. Many people experience tightness here, which can cause lower back pain.
Start by sitting on the ground, straightening your left leg. Cross your right leg over it.
Rotate your body to the right until you feel a gentle tug on your piriformis. If you don’t know where the piriformis is, then wait for a stretch near the hips and glutes.
Start maintaining this position for 10 seconds and then switch sides. Keep switching until you can maintain this stretch for 30 comfortable seconds.
Live Life Without a Tight Lower Back
Chronic pain stunts mobility and interrupts everyday life. But employing just a few of these stretches in your daily routine will relieve a tight lower back and liberate your movements.
If the thought of living life with less pain excites you, then browse through the rest of our site! We have plenty of information meant to enhance readers’ lifestyles for better physical and mental health.
