5 Best Stretches for Low Back Pain Relief You Can Do at Home

A significant number of people with chronic pain or recurrent discomfort complain of back problems. Chronic lower back pain is an almost universal problem – whether it’s an uncomfortable sleeping position, sitting in an uncomfortable work chair all day, or a health issue. Fortunately, in most cases, healing yourself is relatively easy.

When you run, your back plays a fundamental role: you need strong support to stabilize your core, spine, and pelvis. But when dealing with the discomforts and often debilitating swelling of chronic lower back pain, chances are good that you have to stay in bed without scoring a mile. 

However, experts say that core strengthening is the best way to relieve chronic lower back pain and reduce the risk of other back pain. The beauty of gentle stretching is that you can do it when in pain, and it often provides the quickest relief. 

Ideally, they should be easy postures, like the ones we propose in the gallery so that you don’t feel forced to adopt them. You should be able to relax into the posture you adopt to hold it long enough for the muscle fibers to elongate and the stretch to be effective. 

During the stretch, you should be able to breathe at a certain depth. Never block the situation. Each time you breathe out, you can try to dig a little deeper into the pose and do the stretch deeper.

Ideally, the stretch should belong. When you start stretching, you may be able to hold the space for less time. Do not worry. Little by little, you can lengthen the time of the stretch, thus helping the muscles to give way little by little.

If it hurts, don’t continue stretching. Check your posture and, if it is correct and it hurts again when trying, consult your doctor or a physical therapist.

Keep these tips in mind before you start.

  • Try to hold each stretch for at least 15 seconds, although 30 or more is recommended. Its chronic lower back pain relief benefits will increase the longer you endure these stretches.
  • Rather than rushing through exercises, Costello advises playing soft music and viewing stretching as an opportunity to relax and renew.
  • Don’t forget to breathe. It may sound silly, but it fights the feeling of discomfort.

Here are five best stretches for low back pain relief you can do at home

While some serious cases of chronic lower back pain can be attributed to specific health problems, many are associated with muscle or joint pain. They can be relieved with a few simple stretches. Try a couple of these exercises and postures to help your back:

  1. Stretching from knees to chest
  2. Baby posture
  3. Twisting the spine while sitting
  4. Cat cow stretching
  5. Sphinx pose

Give it a try and get rid of chronic lower back pain. Relax your back!

1. Stretching from Knees to Chest

Lie on your back with both feet on the floor. Grasp one leg under your thigh and gently bring that leg to your chest, keeping the other relaxed. Gently extend your spine without lifting your hips. Hold this pose for 1-3 minutes and repeat with the other leg, alternating as many times as necessary.

Tip: Most chronic lower back pain is easily relieved with a little exercise. However, if you have a history of chronic pain or health problems that may be the underlying cause, ask your doctor what to do.

2. Baby Posture

Get on all fours and slowly return your hips until they touch your heels. Stretch your arms as far forward as possible. Take a deep breath and hold this position for a minute before relaxing.

3. Twisting The Spine While Sitting

Sit on the edge of the pillow and cross your legs, bringing your upper leg closer so that your foot is at hip level. 

Raise your arms and turn palms towards them from the base of the spine in the opposite direction of crossed legs.

 Raise your hand to the outside of your thigh and hold for about a minute, then repeat on the other side to get chronic lower back pain relief.

4. Cat-Cow Stretching

Get on all fours again and inhale while looking up at the ceiling. As you exhale, pull your chin toward your chest and bend your spine upward. Repeat this for 1 to 2 minutes.

Lie on your back, bend your knees and keep your feet flat on the floor. Raise your hips slightly and press your back against the floor. 

DO NOT hold your breath while doing this.

Hold this position for about 10 seconds, then relax for 2-3 seconds before repeating. You will probably only need 1-3 reps.

5. Sphinx Pose

Lie on your stomach using the muscles of your back and buttocks, rise from your waist so that your outstretched arms support your torso. At the same time, continue to strain your back and buttocks. Press your hips to the floor and look straight ahead. Hold this position for 1-3 minutes.

The Final Verdict

In most cases, chronic lower back pain can be easily treated with a little effort on your part. Don’t let back pain disrupt your day and cause constant discomfort! 

Do these exercises in the morning and throughout the day to keep your back flexible and chronic lower back pain-free! 

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