Lower back pain is a condition that affects mobility for many people. While the causes of this discomfort are numerous, gentle stretching may be a useful component of a daily routine. Here are four specific stretches to practice at home:
Knee-to-chest Stretch
This movement targets the muscles in the lower back and hips. When you begin this stretch, you will feel a gentle pull in your lower back and glutes. Lie on your back with your knees bent and your feet flat on the floor, and you are ready to start the exercise.
First, gently pull one knee toward your chest. Use your hands to hold your knee in place, so you can maintain the position for 20-30 seconds. After releasing one leg, repeat the movement with the other, aiming for 2-3 repetitions on each side.
To modify the stretch, you can pull both knees to your chest at the same time. This action will deepen the stretch across the entire lower back region. If you experience any sharp lower back pain during the movement, you should stop immediately.
Cat-cow Pose
The cat-cow pose is a dynamic movement that promotes spinal flexibility. You will start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips, and you will move between two positions. Because it synchronizes breath with movement, this pose also encourages mindful awareness of your body.
To perform the cat position, you exhale while you round your spine toward the ceiling. Let your head drop down, but do not force your chin to your chest. For the cow position, inhale as you drop your belly toward the floor. Also, lift your head and tailbone upward.
Bird Dog
The bird dog exercise, which is designed to improve stability in your core and lower back, also helps enhance overall balance and coordination. From a tabletop position on your hands and knees, you will extend opposing limbs. This movement challenges your balance, so engaging your abdominal muscles throughout the exercise will help. Try these steps:
- Extend one arm straight forward.
- Extend the opposite leg straight back.
- Hold for a few seconds before returning.
While you are extending your arm and leg, keep your back flat and your hips level with the floor. The goal is to create a straight line from your fingertips to your toes, and you should avoid arching your back. Alternate sides and complete 10-12 repetitions for each side to finish one set.
Child’s Pose
Child’s pose, a resting posture, gently stretches the back, hips, and thighs. You can use this pose between other stretches or as a final resting position. It provides a mild stretch for the lumbar spine without putting pressure on it. Begin on your hands and knees, then sit back on your heels while you extend your arms forward or rest them alongside your body. Your forehead can rest on the floor, and you are able to breathe deeply into your back.
Treat Lower Back Pain
These stretches are movements you can incorporate into your daily routine to address lower back tightness. Consistency with these exercises is a practical approach, so try to set aside a specific time each day for your stretching session. For a personalized treatment plan that addresses your specific condition, schedule an appointment with a spine specialist today.