4 Basic Stretches to Ease Lower-Back Pain

lower back pain

If you are suffering from lower back pain, stretching may not be the most exciting thing to do on a daily basis. But, it is as important as signing up for a chronic pain management program. Tight muscles can cause strain on your lower back during the daily function. Adding just a few minutes of stretching will increase flexibility and ease out that stubborn lower back pain. The objective is mobilizing your lower body so that you are well-prepared for better functional performance.

Here are some stretches that will help you develop and improve the flexibility of your lower back muscles. As a thumb rule do not force your head any further than you can comfortably.

1. Bridging

Classic strength for keeping the lumber spine strong, Bridging also contracts the hamstrings and gluteal muscles.

Instructions:

  1. Lay flat on your stomach with tops of the feet flat on the ground and touching.
  2. While lifting up the lower back, keep the palms down on the floor.
  3. Squeeze the butt.
  4. Work the shoulders back toward the heels.

2. Prone Arm & Leg Lift

Classic stretch for keeping the whole spinal area limber and flexible, Prone Arm & Leg Lift also flexes the quads and gluteal muscles.

Instructions:

  1. Lay flat on your stomach with tops of the feet flat on the ground and touching.
  2. While lifting up lift up one leg and alternate arm together.
  3. Do the stretch for twelve secs.

3. Knee Hug

Helping you improve posture and prevent back pain, knee hugs challenge your core and helps to trim your waist.

Instructions:

  1. Imprint your back on the mat.
  2. Bring one knee close to the chest and exhale.
  3. Lift your chin close to the knee.
  4. Repeat the same on other leg.

4. Spine Twist Stretch

Good stretch to increase mobility and range of motion, Spine Twist Stretch frees up the spine, shoulders, hips, and neck.

Instructions:

  1. Lay on your back and put your heels up toward your gluteal muscles (about 8″ away).
  2. Put one knee on the other knee in a crossed-over position.
  3. Shift the hips over 3-4″ with the right hand on the knee.
  4. Let the knees drop to the ground to the right with the head looking to the left.
  5. Outstretch the left arm and always keep the left shoulder on the ground.

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