5 Key Lower Back Stretches for Pain Management


Do you suffer from chronic pain in your back that won’t go away? Check out these lower back stretches for pain management.

Do you wake up every day feeling stiff and in pain?

Unfortunately, lower back pain is extremely common, with over 80% of Americans suffering from it at least sometimes.

To help get your life back to normal, try lower back stretches for pain, which are ideal for relieving tension and improving mobility.

Keep reading to learn the top five stretches for lower back pain, and how they can help you feel better.

  1. Cat-Cow

The cat-cow stretch is relaxing and can help with both flexibility and back pain. Try it first thing in the morning to get yourself started.

To perform the stretch, kneel on all fours, preferably on a mat. For the first position, cat, arch your back up, pulling your abdominals inward, and feel the stretch as you let your head drop.

Moving into cow, let your back curve down into the opposite movement. Try moving between the two, holding each for about 5-10 seconds.

  1. Knee to Chest

The knee to chest can help not only your lower back, but also your glutes and thigh muscles. Laying on your back, with bent knees and heels on the ground, lift up one knee.

With both arms, pull it towards your chest until you start to feel a stretch.

Hold for as long as feels comfortable, or around 30 seconds, then switch legs. This stretch can help release tension in your lower back and feels particularly good after a lower body workout, such as cycling or running.

  1. Snake Pose

Known in yoga as snake pose, or also sphinx stretch, this is another one of the best stretches for the lower back.

Laying on your stomach, place your palms on the mat, below your shoulders. Push your upper body upwards, using your arms, to feel a wonderful stretch as you flex your back.

If the tension is too much, try doing this pose on your elbows, to reduce the intensity.

if your back pain isn’t getting better from stretching alone, spend some time learning how to find a good chiropractor. A trained professional can help with relief from chronic back pain.

  1. Kneeling Lunge

While on your knees, put one leg forward so that your foot is in front of you, on the ground. Place both hands on your thigh and start to lean forward.

You should feel the stretch in your hip flexor, which can often be stiff if you’re experiencing lower back pain.

  1. Child’s Pose

A popular yoga pose, Child’s Pose helps release tension. It will also help you relax and will improve flexibility if done regularly.

Start on all fours, then lean back so that your legs are folded. Then, stretch your arms forward, keeping your back low to the ground and your hips on your heels.

Breathe deeply and try to move further into the position. You should feel the stretch throughout your back, but also in your neck and shoulders.

Try These Lower Back Stretches for Pain Today

Back pain can be uncomfortable and stops us from living life to the fullest, so try out these lower back stretches for pain today.

Over time, you should start to see greater flexibility and less back pain, allowing you to be active and healthy. However, always consult a trained medical professional for acute or serious pain or injury.

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