Relieve back pain with these 9 stretches for lower back pain designed to improve flexibility and reduce discomfort. Perfect for all ages and fitness levels.
We spend most of our lives in a sitting position. It doesn’t matter how old you are, 20 or 60, many of you have probably at least once experienced discomfort and pain in the lumbar region. Fortunately, there are exercises that can help prevent or alleviate this unpleasant symptom.
Today we sharing with you stretching exercises that can help you manage your lower back pain.
Effective Stretches for Lower Back Pain Relief
1. Child’s pose
- Get on all fours and stretch your arms out in front of you.
- Gently lower your buttocks towards your heels.
- Lower your head to the floor and move your palms forward until your arms are completely straight. Stay in this position for 30 seconds.
2. Four
- Lie on the floor and bend your knees, the distance between your feet should be equal to the width of your hips.
- Bend your left leg, lift your right foot and place it on your left knee, grab your left thigh with your hands and slowly pull it towards you.
- The head and shoulders should remain on the floor. You should feel a stretch in your right thigh.
- Hold your legs in this position for 30 seconds. each.
3. Twist
- Lie on the floor and bend your knees, move your legs to the side, for example to the right.
- The left leg should be on the floor, and the right ankle should be above the left knee.
- Place your hands next to your head, aim your right knee down (towards the floor). Stay in this position for 30 seconds. alternately for each side.
4. Lunges
- Lunge forward with your right leg, leaning on your hands.
- Please note that the right hand should be to the left of the leg.
- Step your right foot the width of your right hand.
- Next, without moving your arms, rock your hips forward to stretch the front of your thighs and hold this position for 30 seconds. Do the same with the second leg.
5. Leg spread
- Spread your legs wide, point your toes to the sides. Keep your back straight, tense your abs, and keep your shoulders down.
- As you exhale, slowly lower yourself as if sitting on a chair, spreading your knees to the sides.
- Stay in this position for 30 seconds.
6. Tilts
- Start with your feet wide apart and your toes pointing forward.
- Exhaling smoothly, bend down, keep your back straight, knees slightly bent.
- Relax and hold in this position for 30 seconds, and then slowly rise up.
7. Cow Head Pose
- Sit on your buttocks and bend your knees.
- Place your right foot behind your left knee and place it on the floor to the left side of your pelvis. Place your knees one above the other.
- Raise yourself a little on your hands to level your pelvis, and then lower yourself, evenly distributing your body weight. Stay in this position for 30 seconds.
8. Seated crunches
- Sit with your legs straight, then bend your knees and cross your left leg over your right, placing it on the outside of your right thigh.
- Pull your right foot closer to your right buttock.
- Next, bend your right arm at the elbow and place it behind your left knee, as if holding yourself in a twisted state. Stay in this position for 30 seconds. and repeat the same for the other leg.
9. Satisfied child
- Lie on the floor, and as you exhale, pull your knees toward your stomach.
- As you inhale, grab the outer sides of your feet with your hands.
- Slightly spread your knees to the sides a little wider than your body, pull your knees towards your armpits.
- Make sure your shins are perpendicular to the floor. Stay in this pose for 30 seconds.
We hope that you will take note of these exercises and relieve such an unpleasant symptom as lower back pain.
Keep reading: 10 Stretching Exercises to Make You As Flexible As a Cat in 4 Weeks
