4 Effective Stretches for Lower Back Pain Relief

4 Effective Stretches for Lower Back Pain Relief

Lower back pain is a common health issue happening to most people these days, and there are many things that can cause it. Sometimes it is the symptom of a condition, or it is a side effect of repetitive motions. Regardless of the cause of lower back pain, these five stretches can surely help in reducing the pain and strengthening the lower back muscles. It is essential to stretch with complete care and safety. You can perform these stretches on a daily basis to see better results. However, if you feel the pain getting worse, then take a break from stretching.

While doing stretches, pay attention to the breathing pattern and utilize your breath as your guide. Try to maintain a smooth and comfortable breath throughout every pose or stretch. The following are certain stretches that will relieve all the pain in the lower back and make you feel active again.

Stretches That Relieve Pain From Lower Back Area

1. Child’s Pose:

The traditional yoga stretch or pose focuses on the spinal cord and thigh muscles. It helps in relieving tension and pain along the spine, shoulders, and neck. It provides a relaxing effect on the body and loosens up the tight muscles in the lower back. Moreover, it promotes blood circulation and flexibility.

For doing the pose, put your knees and hands on the ground. Then begin hinging at the hips and fold forward so that your belly rests on the thighs. Extend the arms and again move back to the position. Focus on deep breathing and relaxation of tightness or tension. Hold the pose for a minute and do it several times. If you need more support, then place a fully rolled-up towel on the top of your thighs. You can also widen your knees and rest on the forehead.

2. Knee-to-Chest Stretch:

The stretch relaxes thighs, hips, and glutes and promotes overall relaxation. For performing this stretch, lie on the back and bent both knees. Keep the feet flat and then raise one knee up and try to bring it to your chest. Clasp both hands behind the thigh to give support. Lengthen the spine to your tailbone but avoid lifting the hips. Just breathe deeply to release tension. After that, hold the pose for around one minute and repeat it with the other leg. You can place one cushion under the head for padding or wrap a towel on the leg to let your arms reach it.

3. Seated Spinal Twist:

It is a classical twist stretch that improves mobility in the spine and relaxes the neck, shoulders, and abdominals. For this stretch, you have to sit with both legs extended. After that, bend your left knee and one foot on the other thigh side. Place the right arm on the left thigh for support. Hold this pose and then repeat it on the left side.

4. Pelvic Tilt:

Pelvic tilt stretches to strengthen the abdominal muscles, which eventually relieves tightness and pain in the lower back. You have to lie down on the back, and your feet should remain flat on the floor. After that, bend both your knees. Then, raise the abdomen and leave it while lying flat on the ground. Take deep breaths and do 3 to 5 repetitions.


You use the lower back for many things, from running and walking to simply doing household chores. So, keep it in a better working condition with regular stretching.

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