Lower Back Pain Stretches

Lower back pain stretches can strengthen your core muscles that support your spine, as well as prevent your joints from becoming stiff. Stiff joints and weak muscles can cause even more pain, which is what can happen if you decide to rest for more than two days. Movement is the key to relieving pain as long as your doctor has ruled out any serious complications that exercise would cause.

While lower back pain stretches are beneficial for relieving pain, you do not want to overexert yourself. The phrase “no pain no gain” does not apply here. Lower back pain relief stretches should not cause your pain to become more severe than it is to begin with. Each movement should be slow and controlled.

The following are some lower back pain stretches to get you started. Before you begin any lower back pain stretches and exercises, contact your doctor for approval.

Rock your Back

Relax your body and lie on the floor face up.
Pull your knees to your chest and grasp them with your hands.
Rock your back to massage and stretch out this area.

Knee Fold

Lie flat on the floor face up.
Pull your knees to your chest and grasp them with your hands.
Extend your right leg straight out and parallel to the floor.
Rest your heel on the floor.
Use your right hand to pull the left knee that is still contracted over the right leg and toward the floor on your right.
Press your knee close to the floor while you push your left shoulder back toward the floor.
Hold 10 to 30 seconds.

Cobra

Lie flat on the floor face down with toes pointing backward.
Position your hands at your armpits and press down so your shoulders rise up.
Extend your arms fully as you press your hips toward the floor.
Hold 10 to 30 seconds.

Cat Stretch

Position yourself on the floor with your knees and hands on the floor face down creating a flat back.
Curve your spine into a U shape. Hold for 10 seconds.
Curve your back in the opposite so that your spine humps up like a cat does when it is scared. Hold for 10 seconds.
Repeat five times.

Standing Hip Flexor Stretch

Begin in a standing position with your arms down your sides.
Bend your left knee up and move your arms back.
Grab your left foot with your hands.
Contract your buttocks. Hold for 3 to 5 seconds. Repeat 2 to 3 times.
Do the same movement with your right side.
Do as many as you can throughout the day.

Seated Butt Stretch

Sit at the edge of a chair with your back straight.
Cross your right leg over your left knee.
Bend forward slightly.
Repeat on other side.

Seated Lower Back Stretch

Sit on the edge of a chair.
Bend entire body forward until your head and hands touch the floor.
Hold for 10 seconds.

Pelvic Tilt

Lie on your back with your knees bent and feet flat on the floor.
Tighten your buttocks and abdomen while you flatten your back against the floor.
Hold for 5 seconds.
Release and repeat ten times.

Corpse

Lie flat on your back in a relaxed position with your arms resting at your sides and palms down. Your legs should be lying naturally and your knees should be slightly turned out. Breathe in and out for a few seconds. This helps to relieve tension.

Sage Twist

Warning: This exercise involves twisting. If you twist too far, you could aggravate your existing back pain. Only twist as far as you can without pain.

Sit on the floor with your legs out in front of you.
Bend your right knee while lifting your right leg over your left. Your right foot should be placed on the floor next to your left knee.
Sit with your spine straight.
Place your left elbow on the right side of your right knee.
Bend your left arm so your left fingertips are touching your right hip while you are twisting to look over your right shoulder. Hold for 5 seconds and release. Repeat on opposite side.

It is important that you do not over extend any of these lower back pain stretches. You will risk injuring your back even farther if you are not careful. These lower back pain stretches are designed to help you, not to cause you more pain.