Most people are either sedentary or incredibly active. And one of the common consequences is back pain. Just to give you an idea about the number of people that is affected by back pain, it’s estimated that about 31 million Americas will experience lower back pain at any given time of their life. No matter if you already have some lower back pain, spasms, aches, or experience stiffness, you need to act now before it becomes worse and starts to limit your movements and daily life. One of the things you can do is to do stretches for lower back pain.
Here are 5 stretches for lower back pain that can help you:
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#1: Taking the knee to your chest:
This is a good stretch for lower back pain because you’ll be stretching your lower back and aligning pelvis. Just lie on the floor with your toes pointed to the roof. Bend your right knee and pull your entire leg up to your chest. Just give a big hug to your knee, holding the position for 20 seconds. Then do the same with the left knee.
#2: Twisting your lying knee:
This is also a great stretch for lower back pain because it will help you strengthen your abdominal muscles and stretch the paraspinal muscles. You need to lie on the floor once again, with your legs extended. Take your right knee, bend it, and cross it over to the left side of your body and hold the position for 20 seconds. Do the same with the left knee.
#3: The cow / cat from Yoga:
In order to do this stretch, you’ll need to kneel on your fours. Make sure that your knees are right below your hips and your hands are beneath your shoulders. Now, just exhale and start to arch your spine, gently. Inhale, and while you tighten your core muscles, start to round your back like a cat. When doing this exercise, make sure that you do it gently and calmly and that you hold each position between 5 and 10 seconds.
#4: Stretching the piriformis muscle:
The piriformis muscle is many times, one of the main causes of radiating leg pain and sciatica. So, it’s important to take good care of it. You’ll need to sit straight and cross your left leg over your right one. Your foot should be next to your thigh. Now, you need to tuck your right leg towards your buttocks. Do the same with the other side and hold each position for about 20 seconds.
#5: Stretching like a cobra:
This is one of the best stretches for lower back pain. You’ll need to lie on the floor on your stomach. Your legs should be extended and your palms should be planted on each side of your head. You need to make sure that both your forearms and elbows are flat on the ground. Gently push your body upwards, with your weight resting only on your forearms. Your hips should remain on the ground all the time. Hold the position for about 10 seconds.
You can always complement these 5 stretches for lower back pain with other exercises for your back. One of the main causes of lower back pain is bad posture. So, you can start by stretching but you should also consider a posture brace. In order to do it, make sure to check the best posture brace reviews.