6 Stretches For Complete Lower Back Pain Relief


Back pain is a very common issue which affects millions of people worldwide. It is usually caused by a sedentary lifestyle however; even too much physical activity can result with back pain. In case you suffer from back pain, muscle spasms or stiffness you can easily eliminate them with the following stretches.

  1. Knee to chest stretches

This stretch targets the lower back and rear end muscles and it also helps align the pelvis. Lie down on your back with your legs extended and your toes pointing up. Bend your right knee pulling your leg towards the chest. Hold your thigh or knee with your hands and pull your knee as close as you can to your chest. Remain in this position for 20 seconds. Repeat 3 times with each leg.

  1. Lying knee twist

This stretches targets the paraspinal muscles and it also strengthens the abdominal muscles. Lie flat on your back and extend your legs. Bend your right knee and cross it to the left side over your left leg. You should feel a gentle stretch that goes in your back and buttocks. Hold for 20 seconds and return to the starting position. Repeat three times with each leg.

  1. Yoga Cat/Cow

Kneel on all four making sure your shoulders and arms as well as hips and knees are parallel. Gently arch your spine and take a deep breath and tighten your core muscles. Return to starting position and then repeatĀ  10 times holding 5-10 seconds in each position.

  1. Piriformis seated stretch

This stretches targets the piriformis muscle which is often the cause of radiating leg pain or sciatica. Sit with your back straight and cross your right leg over your left leg. Make sure your foot is next to the thigh and pull your left leg towards the buttocks. Hold your right leg with your left arm keeping your back straight and chest lifted all the time. Remain in this position for 20 seconds and repeat with the other side. You should repeat the same 3 times with each leg.

  1. Cobra stretch

This is an excellent stretch for the lower back and abdominal muscles. Lie down on your stomach, extend your legs, put the palms next to your head while your elbows and forearms are flat on the ground. Gently push your body upwards until your upper body weight is on your forearms. Always make sure your hips are on the ground. As soon as you feel that your lower back and abdominal muscles are gently stretching, remain in that position for 10 seconds. Then, return to the starting position and repeat 5 more times.

  1. Restful pose

This is an excellent yoga pose which relaxes the entire body. Sit back on your heels and take a deep breath. Exhale while moving your arms backwards towards the toes and bend your torso until your head touches the floor. Remain in the position for 20 seconds and return to the starting position. You should repeat three times.


source: www.apmhealth.comĀ ,www.spine-health.com