Experiencing pain in the lower back is a nuisance that greatly affects our daily activities (when we work, rest, etc.). For this reason, we have prepared for you a series of stretching exercises for the lower back that will help you get back in shape.
We are sure that these exercises will greatly decrease the pain. Like all exercises, they don’t have an immediate effect, but if you incorporate them into your routines, you’ll see results within a few weeks. Read on to find out more about the topic.
The best stretching exercises for the lower back
We have prepared a list of what we believe to be the best stretching exercises for the lower back. If you want to reduce back pain, don’t hesitate to try them!
1. Knees to chest
The first of our exercises is to bring the knees to the chest. Running it is really simple. Lie on the ground with your back and feet flat on the floor with your knees bent. Hands should be placed behind the knees.
Slowly bring your knees to your chest with the help of your hands. Now exert a slight traction by placing your hands on the knees themselves, on the thighs or on the shins. Hold the position for about 20-30 seconds and return to the starting point. Repeat the movement three times. This is an ideal stretching exercise for aligning the pelvis and stretching the lower back muscles.
2. Cobra stretch for the lower back
The second exercise we want to introduce to you is known as cobra stretching. This type of movement allows you to stretch your abdominal and lower back muscles. Begin by placing yourself on your stomach keeping your legs straight and your palms on either side of your head. The forearms and elbows must be resting on the ground.
Slowly push your body up while supporting the weight with your forearms. Make sure your hips remain flat on the ground. When you have reached a comfortable position, gently stretch your abdominal and lower back muscles. Hold the position for ten seconds and slowly return to the starting point. Repeat the exercise five times.
3. The position of the child ( Balasana )
The third stretching exercise is a very common position in yoga classes: the baby position (also known as Balasana). Rest your knees and hands on the floor, being careful to keep your knees aligned with your hips and your hands under your shoulders. Now slowly lower your body by extending your arms forward keeping your palms on the floor (they must end in front of your head).
As you stretch your arms forward, slowly bring your hips up to your heels and your chest and head down. You can use a pillow under the belly to release tension in the lower back muscles. Maintain the position for 20 to 30 seconds.
4. Myofascial release with a tennis ball for the lower back
To perform this exercise you will need a tennis ball. It is a type of stretching intended for the largest of the gluteal muscles which, generally, is the one that causes the most common pain in the lower back. Lie on your back keeping your knees bent. Place the tennis ball under the right glute, exactly under the bone that meets the lower right side of the spine.
Put your body weight on the ball. To stretch the muscles further, try extending your left leg and making small swings on the ball. Maintain the position between thirty seconds and two minutes, depending on your pain tolerance. When you are done, switch sides. If you experience excruciating pain, stop exercising immediately.
5. Seated torso rotations
This stretching exercise is ideal for those with low back pain because it helps relieve tension in the lower back. You can do this at home, in the office or even in the car, as you only need a chair.
Grasp the left arm of the chair and, keeping your back straight, rotate the right side of your body towards the armrest. Hold this position for a minute and switch sides. If you want to add a little difficulty, you can perform the rotation by bringing the right elbow towards the left leg and vice versa.
Stretching the lower back greatly reduces the discomfort caused by pain. We are convinced that by performing the exercises we have listed you can reduce your pain. What are you waiting for to try them?