7 Lower Back Stretches to Reduce Pain

Many things cause lower back pain, which is common. Certain stretches help reduce lower back pain and enhance muscle flexibility.

1. Child’s Pose

This classic yoga stance softly stretches your gluteus maximus, lats, and spinal extensors. It eases spine, neck, and shoulder pain. Relaxing your body loosens tight lower back muscles, enhancing spine flexibility.

2. Knee-to-chest stretch

Relax your hips, thighs, and glutes with this stretch. Steps for the knee-to-chest stretch. Lay on your back with knees bent and feet flat. Bend or stretch your left knee along the floor.  

3. Piriformis stretch

Your deep in the buttocks piriformis muscle is worked by this stretch. You may find that stretching this muscle helps to reduce lower back and buttock pain.

4. Seated spinal twist

This traditional twist stretches hips, glutes, and back. It extends your abs, shoulders, and neck and enhances spine mobility. Pressure from this stretch activates internal organs.

5. Pelvic tilt

Pelvic tilts strengthen the muscles in your abdomen, thereby relieving lower back pain and stiffness. Your hamstrings and glutes will also benefit from them.

6. Cat-Cow

A terrific method to stretch your shoulders, neck, and chest while also waking up your spine is to perform a cat-cow pose.  Use these steps to perform Cat-Cow.  

7. Sphinx stretch

A mild backbend that lets you be both active and calm is the sphinx stretch. Your chest, buttocks, and spine are all strengthened and stretched by this little backbend.


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