Stretches For Lower Back Pain Relief and Prevention

Lower back pain can be extremely debilitating and can really affect your life in a negative way. There a are a variety of reasons for lower back pain, that can be either acute or chronic in nature. Regardless of the situation, stretching can help to relieve tension, elongate muscles, and improve blood flow to the area where lower back pain is experienced. Be sure to check with your doctor first to make sure your body is physically ready to be engaging in any stretching or exercise routine. Below are a few stretches for lower back pain.

Basic Twist - Begin by lying on your back, and extending your arms to the side. Bend your knees and slowly pull them to your chest. Breathe deeply, and exhale slowly as you lower your knees towards your right side as close to the ground as possible. Bring them back toward your chest again, slowly. Then do the same on your left side. Remember to go slowly and to breathe deeply and slowly as you perform this stretch. Hold each position for about 10 seconds, and repeat each side 3 times.

Knee To Chest Stretch - Start by lying on your back, with your knees bent and feet on the floor. Place your hands behind your right knee, and pull your knee close to your chest. Try to hold this position for between 10 to 30 seconds. Slowly bring your right leg down, then repeat with the left knee. Do each leg about 3 to 5 times.

Sitting Lower Back Stretch - Start this stretch by sitting on a chair, with your buttocks close to the front edge of the chair. Open your legs apart so that you make room for your torso to then be lowered as far down to the ground as possible. Wrap your arms around each leg to be able to pull yourself down as much as possible, and feel the stretch as much as possible. Hold this position for about 30 seconds, rest, then repeat 3 to 5 more times.

Piriformis Stretch - This stretch works a deep gluteal muscle, which helps to prevent chronic lower back pain. Start by lying on your back and placing your right ankle in front of your left knee. Slowly pull your left thigh toward your chest, which should make you feel a stretch in your hip/buttocks area. Hold this for about 15 seconds, then do the same with the other leg. Repeat this stretch about 5 more times.