You’re probably familiar with the pain that comes from lower back strain. It’s that throbbing or burning sciatic pain that extends down to your legs, leaving you hobbled and bent over.
You might have encountered this type of pain before. If so, you know that it’s tricky to ease the pain.
If your muscles are rigid or you have a history of back pain, you need to pay attention to back stretches. Back stretches can help you maintain your range of motion and decrease your risk of injury.
Read on to learn more about five back stretches to alleviate lower back pain.
1. Child’s Pose
To perform this exercise, start by kneeling on the floor with your knees together and your lower legs outstretched. Slowly lean forward until your chest touches the floor, and reach your arms forward, keeping your elbows straight.
Ensure your forehead and chin are touching the floor and your back is relaxed. Hold this position for up to a minute while taking deep breaths and focusing on relaxing your lower back muscles.
2. Cat-Cow Stretch
Begin the cat-cow stretch on all fours on the floor with your spine in a neutral posture. On an exhale, round your back towards the ceiling, tucking your chin towards your chest and allowing the tailbone to lift towards the ceiling. This is the “Cat” part of the stretch.
On the inhale, arch your back slightly, lift your head and tailbone slightly, and relax your abdominals and shoulders. This is the “Cow” position. Repeat this stretch a few times to enhance your back’s flexibility and range of motion.
3. Figure Four Stretch
The figure four stretch is performed by lying flat on your back. Place your right ankle over your left thigh, just above your knee. Keeping your left leg extended, pull your right knee towards your chest.
You should feel a gentle stretch in your right outer hip and glute. Maintain the position for 30-60 seconds before switching sides. To increase the stretch, pull your right knee closer to your chest.
4. Cobra Pose
To do the pose, start by laying flat on your belly, with your arms by your sides and your legs extended behind you. Then, press your hands into the ground under your shoulders and lift your chest away from the floor while keeping your lower body steady.
Engage your core and create a soft arch in your spine, being careful not to overstretch or overextend your back muscles. While maintaining your arch, hold the pose for 15-30 seconds, carefully releasing it when you are done.
5. Knee-to-Chest Stretch
The knee-to-chest stretch requires you to be in a comfortable, relaxed position on your back. You then ease your knees towards your chest and use your arms to help you draw your knees close. You should continue to hold this position for up to 30 seconds before slowly lowering your legs back down. You should also ensure that your lower back is relaxed and pressed against the floor throughout the exercise.
Lower back pain is often accompanied by signs of sciatica pain. When performing these stretches, it’s important to remember to listen to your body and not push yourself too far. If you experience pain or discomfort, stop the stretch and try a gentler variation.
Engage in Regular Exercise to Prevent Lower Back Pain
Back stretches are a great way to alleviate lower back pain. With a few minutes of stretching daily, you can reduce muscle tension and improve overall posture. Try some of these stretches today and experience relief for yourself!
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