By 2050, the number of people worldwide who will suffer from lower back pain is expected to reach 843 million. This type of pain can be debilitating. It can affect daily tasks and potentially make it impossible to pursue activities that you love.
Treating lower back pain can be a complex process that involves a variety of strategies. These can include invasive techniques like surgery as well as medication. Other effective options involve targeted physical therapy, including stretches.
Stretches for lower back pain can help reduce the stiffness that could be making movement difficult. At the same time, they strengthen muscles to help bolster damaged or weakened parts of your back. All of this can combine to relieve the pain that you could be experiencing.
But what exercises can make the most significant difference? Learn about effective stretches for lower back pain.
Trunk Rotation
One of the most common stretches for lower back pain is trunk rotation. If you experience a lot of tension in your back, this movement can relax those muscles. It also helps strengthen your muscles, including your abdominals and pelvic muscles.
To perform the trunk rotation correctly, you will need to lie on your back and draw your knees up toward your chest. The goal is to achieve a position similar to sitting on a chair. Extend your arms out to your sides so that your palms are facedown on the floor.
Keep your knees together and leave your hands pressed against the floor. Try to relax as many of your muscles as possible. Begin gently rolling both bent knees over to your right side. Hold that position for about 20 seconds. You may feel a bit of a stretching sensation, but you shouldn’t feel pain.
Return to where you started and then rotate your legs to the left. Hold the position for about 20 seconds. You can repeat all of these steps up to 10 times on each side.
Knee-to-Chest Stretch
The knee-to-chest stretch helps to lengthen the lower back, which can help address stiffness and pain. To try this stretch, lie on your back on the floor. You can choose to lie directly on the floor or on a yoga mat, depending on your comfort level. Bend your knees and place your feet flat on the floor.
Grab hold of your right lower leg with both of your hands, interlacing your fingers around your shin. Alternatively, you can grab hold of your wrists under your knees.
Ensure that you keep your other foot flat on the floor. Pull your right knee up to your chest, gently. It’s normal to feel a slight stretch in your lower back. Hold the position for up to a minute, but ensure that you relax your back, hips, and legs. If you feel tension, breathe into the tight space to help ease it.
You can then release your right knee and return to your starting position. Repeat the process with your left leg. It may be helpful to repeat the stretch at least three times for each leg.
It’s also possible to bring both of your legs toward your chest at the same time and hold the pose for about 20 seconds. You can repeat this up to three times, but make sure you take a 30-second break between each one.
Seated Hamstring Stretch
Having tight hamstrings can result in pain throughout your lumbar region. By performing this stretch for lower back pain, you can relieve tightness in the area and throughout your spine. To get the most out of this exercise, it’s helpful to perform it with a towel.
Sit on the floor with one leg stretched out in front of you. Take any towel you have and hook it around your foot. While holding the towel with both hands, bend forward from your hips and bring your stomach down as close to your thighs as you can. Try to keep your back straight. Keep the pose until you feel tension in your lower back and the backs of your thighs.
Hold the pose for about 10 seconds, and then give yourself 30 seconds to rest. Perform the stretch three times.
Cat-Cow Stretch
The cat-cow stretch is a yoga pose that can ease tension in your lower back and your core muscles while also increasing flexibility. To begin, get on your hands and knees on the floor. If you have knee pain, use a mat for cushioning.
Your knees should be hip-width apart. Arch your back. To accomplish this, think of pulling your belly button up to your spine. Let your head gently drop forward. This is the cat position of the stretch. Hold that post for up to 10 seconds.
Return to the starting position. Lift your head and allow your pelvis to fall forward. Think of curving your back toward the floor for the cow position. Hold that for 10 seconds and then return to the start. You can repeat this stretch up to 20 times.
If you need to perform this stretch at work, you can do the same movements upright from your chair. Ensure that your feet are flat on the floor and your hands are on your knees.
Pelvic Tilt
Stretches for lower back pain also include the pelvic tilt. You can increase flexibility and release tension by performing this motion. Lie on your back and keep your knees bent. Your feet should be flat on the floor, and your hands can rest behind your head. The position is the same as if you were about to perform a sit-up.
Arch your lower back gently and push your stomach out. This movement helps to stabilize your core. Hold that for about 10 seconds and then allow yourself to relax.
Push your pelvis up just a bit toward the ceiling. Make sure that your abdominal and buttock muscles are tight. Your pelvis should not leave the floor. Your lower back should press down, touching the floor. Hold that for 10 seconds and then relax. You can start with about 10 repetitions of this stretch and then increase them up to 30 repetitions.
Flexion Rotation
This exercise can help stretch your lower back and buttocks. To try it, lie on your right side on the floor. Keep both of your legs straight. Bend your left leg and hook your foot behind the opposite knee. Grab your left knee with your right arm and place your left hand behind your neck.
Rotate your upper body by slowly touching your shoulder blade to the floor. Repeat that rotation about 10 times. You can then do the same on your right side.
Belly Flop
For these stretches for lower back pain, you’ll need a rolled towel or blanket. Place it horizontally in front of you and then lie face down over the towel. Your hips will be pressing into it. Allow your body to fully relax. You can turn your head from side to side or stay still. Stay in this position for up to two minutes. After a break of about 60 seconds, you can get into the position again.
Supported Bridge
For this exercise, you’ll need a firm cushion or a foam roller, similar to what you would use in a pool. It will help support your spine and decompress your lower back.
Lie on your back and bend your knees with your feet flat on the floor. Raise your hips and slip the foam roller or the cushion under them. Allow your body to fully relax into the cushion or roller. Hold the position for up to 60 seconds. You can repeat this up to five times, but make sure to rest for up to a minute between sets.
Abdominal Bracing
Abdominal bracing can teach you how to activate your abdominal muscles. This takes some pressure away from your lower back. Lie on your back with your feet flat on the floor and your knees bent. Place your hands on your stomach to monitor whether you are performing the exercise correctly.
Without moving your lower back, activate your abdominal muscles. One way to do this is by imagining that there’s something in the middle of your abdomen that you need to crush with your muscles. Hold that tension for 10 seconds and then relax. You can repeat this up to 10 times.
Tackling Lower Back Pain With Chiropractic Care
These stretches for lower back pain can be one way to ease some of the discomfort you’re experiencing. In some instances, however, you may need more treatment.
One option is to turn to chiropractic care. At Algonquin Chiropractic Center, we offer a variety of services to help you with pain. We perform everything from chiropractic adjustments to electrical muscle stimulation. Contact us to schedule a consultation and learn how we can help you find relief from lower back pain.
