January 19, 2023 by Companio
Lower back stretches are your trump card for happy muscles and reduced pain, whether you’ve been practicing bad posture where attempting to throw your back out is a legitimate concern.
We chose seven of the finest lower back stretches to strengthen, lengthen, and loosen up your muscles. Developing good muscle recovery habits can mean distinguishing between dancing the cha-cha and living on the couch.
This is a good choice for recovery, waking up your body before sitting down at your desk or whenever you need to move.
1. Lay face-up on the floor with your feet flat and your knees bent.
2. To get a deeper stretch, wrap your hands around your right shin or hamstring.
3. Slowly bring your right leg toward your chest while keeping your left leg straight on the floor till you feel a stretch in your lower back.
4. For 30 to 60 seconds, keep your knee against your chest while attempting to relax your lower back, hips, and legs.
5. On the opposite side, repeat. Make 3 sets.
Whether you have back pain or not, practice this tried-and-true yoga stretch before and after exercise.
1. Begin on your knees and hands. Bend your spine downward and tilt your head upward. The “cow” movement is this.
2. For 5 to 10 seconds, hold.
3. Go back to the initial, neutral position.
4. Let your head fall toward the floor while arching your back upward. The “cat” movement is this.
5. 10-15 times, or until the pain stops, repeat both movements.
Pro tip: You can also perform this stretch while sitting.
Now is the ideal moment to get a foam roller if you don’t already have one. Regardless of whether you are into exercise, it is well worth the money.
1. Lay the roller down on the ground.
2. Lay back onto the floor in front of the roller while keeping your feet level on the surface.
3. Roll slowly forward and backward, halting or slowing down if you experience pain. (Some pressure on tender areas is acceptable.)
4. Sit as close to the roller as you can and arch your back as far as you are comfortable. Hold for a short while.
This one is a little more difficult, so use caution.
2. Lift your head and chest, gently flex your glutes and lower back, and press your pelvis into the floor.
3. Attempt to maintain a straight line of vision. Straighten your arms while pressing your pelvis into the floor for a deeper stretch.
4. For 30 to 60 seconds, maintain this posture. Iterate as necessary.
This stretch helps to ease lower back discomfort by strengthening your glutes, hamstrings, and abdominal muscles.
Another yoga classic, this full-body stretch addresses your upper back, quads, hamstrings, and spinal extensors—all of which contribute to back pain.
You can tell that this stretch is effective because it mimics the motion of a back extension machine. Your core, upper back, and glutes will all become stronger while you stretch, helping to alleviate lower back pain.