Stretches For Lower Back Pain

Back pain can not only be unbearable but also makes it difficult to carry out your day to day activities. Often times, even if you choose to take it easy and avoid any rigorous movements, that throbbing pain in your back just doesn’t want to go away. Some have tried making use of pain relieving ointments or massages but have gotten very little relief. Medical practitioners have since started to recommend special stretches to help relieve lower back pain and many people all over the world have attested to the fact that these simple stretches can make a huge difference. The logic behind these stretches is that they help to strengthen and loosen the muscles in your lower back and thus alleviate the pain.

Each individual will have a unique experience but you will never know if it will help your condition if you do give it a try. Let’s consider a few of your options:

Knees to Chest

This simple technique only requires that you lie flat on your back with legs outstretched and slowly bring your legs upwards, until your knees begin touching your chest. Hold this pose or about 5 to 10 seconds and then relax before you try it again. Don’t be concerned if you do not get your knees to actually touch your chest. If you find this stretch difficult to hold, lift one leg at a time. Another variation of this exercise suggests that you lie on your back with your knees bent and your feet flat on the ground or bed. Doing this just a few times per day will help you strengthen your back muscles are relieve some of your pain.

Pelvic Tilting

I must admit that I thought this exercise was a little strange at first but the results will speak for itself. This exercise also requires that you lie on your back with your knees bent. Keep your legs about a shoulder’s width apart. Place your chin on your chest and relax your shoulders. Contract your stomach and without lifting off the ground, slowly push your hips or pelvis toward your legs. Your aim is to create a gentle back and forth rocking motion. Keeping your hands on your hips while tilting will help you perfect this exercise.

Child Pose

This technique was borrowed from yoga enthusiasts. To begin this stretch start by kneeling down but ensure you keep your buttocks on top of or between your knees. Adjust yourself until you are comfortable. Next, stretch your hands all the way out and gently bring your face downwards towards the floor. If you have done this correctly, your stomach should be resting on top of your thighs and you should feel the muscles in your lower back stretching.

Knee Rolls

Knee rolls are excellent stretches to help relieve your back pain because you actually move while stretching and engage more of your muscles. Because you will be moving so much, I would not recommend doing this exercise while on a bed. Instead lie on the carpet or a yoga mat on the floor. To get started, lie on your back, bend your knees and press them together. Next, gently roll your knees and pelvis to the left, hold it and then roll them to the right. While moving your legs, try to keep your upper body from moving. After you have been doing this for some time, you may want to make it a bit more challenging by lifting your bent knees off the ground while you stretch on each side.

The theory behind the stretches is sound and the results are incredible. But, as with any exercise regime, it is always best to consult with your doctor before getting started. They have greater insight into your situation and will be able to recommend the best options for your condition. If your doctor has not already recommended that you start doing stretches like these, it may be for your safety. If your doctor gives you the green light to begin stretching to help your pain, please remember to pace yourself. Slow and steady is the best way to strengthen your back without causing any undue pressure on the already sore muscles. Additionally, consistency will ensure that you get the best results.

Additional Resources:

Lower Back Stretches Guide for Fitness and Body Building Enthusiasts