Chances are, if you're living with sciatica pain, you're spending a lot of time trying to ease the discomfort. While there are many methods that can provide relief, stretching the lower back is one of the most effective.
In this post, we'll share seven exercises that can help. Keep in mind that it's important to consult with your doctor before starting any new exercise routine. And, as always, if the pain is severe or persists for more than a few days, seek professional help. Keep reading!
7 Best Exercises to Stretch the Lower Back
We all know that stretching is important, but when you're dealing with chronic pain, it can be tough to figure out which stretches are best for you. If you're struggling with lower back pain, here are seven exercises that can help provide relief.
1. Child's Pose Stretch
This is a great starting position for many other back stretches. It can help lengthen the spine and release tension in the lower back and hips. Plus, it's a perfect way to stretch out after a long day of sitting.
In general, a child's pose entails bringing the hands under the shoulders, knees, and hips. Then, as far as you feel comfortable, you sit the hips back toward the butt.
Here's a quick video below on how to do the child pose:
For step-by-step instruction, see below:
Step 1: Start on all fours.
Step 2: Bring your hands straight underneath your shoulder and then your knees underneath your hips.
If you have any knee problems you can roll up a towel and put it right at the back of your legs to help to take the pain out of your knees.
Step 3: Push back with your arms and gently sit back towards your feet. Make sure you are keeping your eyes in front of you at all times. You don't want to look up as you are doing this, so keep your head down while pushing back with your hands.
You should feel a nice stretch to the low back. This can help with your low back pain. If you continue to feel pain or tightness in your lower back, please see your doctor.
2. Cat-Cow Pose (Chakravakasana) Stretch
This is another easy exercise that can be done from all fours. It helps stretch and mobilize the spine, which is great for pain relief. Plus, it's a perfect way to start warming up.
To do the cat-cow pose:
Step 1: Start on all fours position. You can put pad the knees with a blanket or you can double fold the mat to have a nice little padding for the knees.
Step 2: Bring your hands straight underneath your shoulder with your palms spread out as wide as you can.
Step 3: Make sure that your knees are directly under your hips, and make sure to press your thighs into the floor rather than just hanging out on all fours.
Step 4: Drop your belly towards the floor and lift your chin toward the ceiling. This is the neutral position.
Step 5: Keep your neck extended by looking straight out. Check in with your lower back by drawing your navel up towards the spine (tuck your stomach in). This is the tabletop position.
Step 6: We'll want to come into a tabletop position. We do this by doing several activities at the same time like pressing up and out your palms, gauging the pelvic floor, drawing your navel towards your spine, and looking straight up ahead.
Step 7: Begin to come to your breath. Slowly breathe in and out for two or three seconds. But as you inhale, do the neutral position (drop your belly toward the floor and lift your chin and tailbone toward the sky, letting your back round). Then, as you exhale (do the tabletop position) tuck your belly towards the ceiling.
Step 8: Repeat this sequence for 10-12 cycles.
If you prefer to learn this stretch by watching a video, see below:
What you are doing is engaging your core and connecting the crown of your head to your spine in a straight line as you do the tabletop position and breaking that straight line as you do the neutral position.
It is a simple but effective stretch for the lower back. It helps to increase the strength and flexibility in the spine and releases tension in the back and neck.
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Cobra Pose Stretch
This is an effective stretch for lengthening the spine and opening up the chest. It can also help relieve pain in the lower back, shoulders, and neck.
Step 1: Begin by lying on your stomach with your legs hip-width apart and your forehead resting on the floor.
Step 2: Place your hands on either side of your body, palms down.
Step 3: As you inhale, lift your head and chest off the ground and press down into your hands.
Step 4: Hold this position for five long breaths before releasing back to the floor.
Here is a video instruction for steps to do the yoga pose:
This cobra pose assimilates the benefits of both the previous two poses. It helps increase flexibility in the spine and open up the chest. The main difference is that you are now lifting your entire upper body off the ground rather than just your head and shoulders.
4. Double Knee-to-Chest Pose
This is a simple yet effective stretch for the lower back. It helps to increase flexibility in the spine and release tension in the back and neck.
To do this stretch, follow the steps below:
Step 1: Lie down on your back, with both knees bent and feet touching the ground (or bed/couch), on the floor or bed or sofa.
Step 2: Place your hands on each thigh, near your knees.
Step 3: Bring both knees up towards your chest as far as you can with your hands.
Step 4: Hold this position for 30 seconds to 1 minute, then slowly return your legs to the starting position.
Step 5: Repeat two or three times.
Or watch the video below:
Double Knee-to-chest pose is a simple but effective stretch for the lower back. It helps to increase flexibility in the spine and release tension in the back and neck.
5. Modified Pigeon Pose
Some individuals claim that this yoga stretch is tough, but it is a great chiropractic exercise for lower back if you can complete it. This stretch is more of a yoga position but might be quite challenging than the rest.
Do this stretch by:
Step 1: Pick a side you want to stretch and bring it forward in front of you. You want your hip to be positioned at a 90-degree angle in front of your body. If it isn't, reposition yourself until it is.
Step 2: The other leg should be behind you with the knee on the floor and that foot directly behind you.
Step 3: Once you're in position, you should also keep your upper body straight ahead. As you come down towards the floor with your hips, maintain a straight upper body and slowly lower it. You may feel a stretch in your buttocks or lower back area almost immediately.
Step 4: Hold this stretch for 30 seconds to a minute on each side and perform three sets on each side.
For video instructions, watch the clip below:
Due to the fact that you're working more muscles. As you go further, you'll feel greater stretch. Just be careful not to overdo it since this may cause discomfort.
6. Camel Pose (Ustrasana)
This is a great stretch for lengthening the spine and opening up the chest. It can also help relieve pain in the lower back, shoulders, and neck.
How to do the camel pose (Ustrasana) stretch:
Step 1: To start out, get on your knees and extend your legs wide.
Step 2: But before moving on to do the actual stretch, you need to warm up your back so to do that, bring your palms to your buttocks with your finger facing down and pointing the floor.
Step 3: Inhale and exhale slowly.
Step 4: Push your hips forward and slowly look up.
Step 5: Now as you go back to the center with your back straight, inhale deeply.
Step 6: Then exhale slowly, but as you breathe out, push your hips forward then bend backwards.
Or watch the steps below:
If you have chronic lower back pain and sit at a computer all day, your spine is in a bent position. This reduces spinal mobility as much of the time you are likely to be sitting or slouching and bending your spine forward.
The camel pose targets the chest, stomach, and quadriceps.
By doing a backbend, you can stretch your muscles and help improve posture. It is said to activate the heart chakra, which is where you store your caring, love, and compassion.
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Sphinx Pose (Salamba Bhujangasana)
Sphinx pose is a beginner-friendly backbend that helps to lengthen and strengthen the spine. It also opens up the chest and shoulders, and can help relieve pain in the lower back.
This stretch is simple and can be done in 4 steps. To do this, follow the instruction below:
Step 1: Lie down on your stomach with your legs extended behind you.
Step 2: Prop yourself up on your elbows with your forearms flat on the ground.
Step 3: Slowly begin to arch your back, lifting your head and chest off the ground.
Step 4: Hold the pose for 30 seconds to 1 minute.
Or watch the steps below:
The Sphinx pose is a great stretches for the lower back. It helps to lengthen and strengthen the spine, and can also help to open up the chest and shoulders. This stretch is also said to be beneficial for digestion and relieving stress.
How to Stretch the Lower Back Muscles
It might be tough to figure out which stretches to perform if you have lower back discomfort. The lower back is a sensitive area, and if you stretch it incorrectly, you could end up doing more harm than good.
That is why we've put together this list of stretches for the lower back. These stretches are designed to target the muscles in the lower back, and can help to relieve pain and improve flexibility.
Try doing one stretch from the list explained above and see if it improves your condition. Repeat the stretch 2-3 times per day for best results. If you're still experiencing pain after a few days, consult a doctor or physical therapist to see if there are any other stretches or exercises that would be more appropriate for your individual situation.
Stretching is just one part of a comprehensive approach to managing lower back pain. Be sure to also focus on strengthening the muscles in the lower back, and doing aerobic exercise to improve blood flow and reduce inflammation.
Should You Stretch Your Lower Back When It Hurts?
This is one of the most common questions we get when we talk about lower back stretches. And the answer is… it depends.
If you have acute lower back pain (pain that comes on suddenly and lasts for a few days to a few weeks), it's generally best to avoid stretching the area. This is because stretching can put additional tension on the muscles and ligaments in the lower back, which could make the pain worse.
If you have chronic lower back pain (pain that has been present for more than 3 months), stretching may be a helpful part of your treatment plan.
However, it's important to talk to your doctor or physical therapist before starting any new exercise program. They can help you create a safe and effective stretching routine that's tailored to your individual needs.
Top FAQs
Regarding lower back pain stretches, here are frequently asked questions and answers that will give you more insights on how to do it:
Q: What is the best time of day to stretch?
A: The best time of day to stretch is typically in the morning or evening. This is because your muscles are cooler and more relaxed, which makes them more receptive to stretching.
Q: How often should I stretch?
A: For general flexibility, aim to stretch 3-5 times per week. For specific stretches targeting lower back pain, you may need to do them more frequently, such as 2-3 times per day.
Q: How long should I hold each stretch?
A: Hold each stretch for 20-30 seconds. If you can't hold a stretch for that long, try holding it for 10 seconds and then repeating 2-
Q: How to Stretch the Lower Back While Standing
A: There are a few different ways that you can stretch your lower back while standing. One way is to clasp your hands behind your low back and gently pull on them. Watch video below for steps:
Another way is to place your hands on your hips and twist your torso from side to side. You can hold a ball while doing it or any item like a pillow.
You can also try doing a forward bend, keeping your knees soft. Watch the video below on how to perform this stretch:
If any of these stretches feel uncomfortable, stop and consult a doctor or physical therapist.
Q: How to Stretch the Lower Back in Bed
A: If you're looking for a stretch to do in bed, the knee-to-chest stretch is a good option.
To do this stretch:
Step 1: Lie on your back with your knees bent and feet flat on the bed.
Step 2: Place your hands on your lower back or behind your knees, and Put one hand on your low back and the other on your knee for support. Gently pull your knees toward your chest until you feel a mild stretch in your lower back.
Step 3: Hold the stretch for 20-30 seconds, then slowly release.
Step 4: Repeat 2-3 times.
Video instructions below:
You can also try the Supine Piriformis Stretch. This stretch targets the muscles that run along the sides of your spine.
To do it:
Step 1: Lie on your back with both knees bent and feet flat on the bed or firm couch.
Step 2: Place a hand behind each knee and pull both legs toward your chest until you feel a gentle stretch in your low back and buttocks.
Step 3: Hold the stretch for 20-30 seconds, then slowly release.
Step 4: Repeat 2-3 times.
Watch the video below for instructions on how to do this stretch:
If either of these stretches causes pain, stop and consult a doctor or physical therapist.
Q: How Long Should You Stretch the Lower Back
A: For best results, hold each stretch for 20-30 seconds. If you can't hold a stretch for that long, try holding it for 10 seconds and then repeating 2-3 times.
But keep in mind that the duration of any stretch or exercise depends on your fitness level. So, if you are new to stretching, start with a shorter duration and gradually increase it as your flexibility improves.
Q: How Often Should You Stretch the Lower Back
A: For general flexibility, aim to stretch 3-5 times per week. For specific stretches targeting lower back pain, you may need to do them more frequently, such as 2-3 times per day.
Q: What Are the Benefits of Stretching the Lower Back
A: There are many benefits of stretching the lower back. Stretching can help improve your range of motion, increase circulation, and release tension in the muscles. It can also help prevent injuries and relieve pain.
Conclusion
Stretching is an important part of keeping your body healthy and fit. Adding some simple stretches for lower back pain into your daily routine can help relieve pain and improve your flexibility and range of motion.
Remember to always warm up before stretching, and if any stretch causes pain, stop and consult a doctor or physical therapist.