4 Stretches for Low Back Pain

Back pain is one of the most common medical problems today. Around 619 million people globally are affected by lower back pain, and it is estimated that this number will increase to 843 million cases by 2050. Therefore you may well be one of those affected by these issues. It may be hard to find solutions to your back problems when you might not even know its causes. Luckily there are ways to bring some relief to that pain without a diagnosis. One of these ways is stretching. Stretching can greatly reduce that pain, stiffness, and discomfort you may experience in your back.

The first stretch is known as “Child’s Pose”. This is a traditional yoga pose that gently stretches your gluteus maximus, lats and spinal extensors. It is my personal favorite to have some quick relief from my lower-back pain. It helps relieve the pain and tension all along your spine while also loosening up tight lower back muscles to promote flexibility.

1. With your hands and knees on the ground, sink back through your hips to rest them on your heels.
2. Hinge at your hips as you fold forward, walking your hands out in front of you. 
3. Rest your belly on your thighs. 
4. Extend your arms in front of your body with your palms facing down.
5. Breathe deeply and relax any areas of tightness and tension.
6. Hold pose for up to a minute.

Our next stretch is the “Figure 4 Stretch”. When performing this stretch, you may feel relief from pain and tightness in your buttocks and lower back. 

1. Lie down on your back with both knees bent and your feet flat on the floor.
2. Place your right ankle at the base of your left thigh.
3. Then, place your hands behind your left thigh and pull up towards your chest until you feel a stretch.
4. Hold this position for 30 seconds to 1 minute. 
5. Now repeat on the opposite side.

The “Cat-Cow” stretch is another personal favorite. This yoga pose increases flexibility of the spine and provides a great stretch for your hips and abdomen. Take your time while doing this pose especially if you are experiencing stiffness or soreness.

1. Get into a tabletop position with your weight balanced evenly between all four points. 
2. Inhale as you look up and drop your belly towards the floor. 
3. Exhale as you arch your back toward the ceiling. 
4. Continue this movement for at the very least 1 minute. 

Our last and most simple stretch is simply known as “Legs-up-the-wall”. It doesn’t get any simpler than this. This yoga pose allows you to relax your lower back and pelvis. It provides an excellent stretch for your hamstrings and helps relieve stress and tension. 

1. Get into a seated position with the right side of your body against a wall. 
2. Lie on your back and swing your legs up along the wall. 
3. Relax your arms in a comfortable position.
4. Focus on relaxing your lower back and releasing tension.
5. Stay in this pose for up to 2 minutes.

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