Lower back pain is common and has many causes. Stretching exercises can relieve lower back pain and improve the flexibility of inflamed muscles. Here are the most effective lower back stretching exercises .
What is the best stretching exercise for the lower back?
Certain yoga poses, like child's pose, and gentle stretches, like pelvic tilts, can help loosen tight muscles in your lower back.
Be especially gentle and cautious if you have an injury or health problem. It is best to talk to your doctor before starting any new type of exercise, especially if you are in pain from a recent injury.
The National Institute of Neurological Disorders and Stroke (NINDS)Trusted Source recommends avoiding sudden movements that can jerk or strain your back muscles. Instead, use low-impact exercises that strengthen your back and abdominal muscles.
You can do these stretches once or twice a day. But if your lower back pain seems to be getting worse or you feel very sore, it's best to take a day off from stretching.
As you perform these stretches, take the time to pay close attention to your breathing. Use your breathing as a guide to avoid straining or overdoing it. You should breathe comfortably and evenly throughout each stretch of your lower back.
Baby Pose
This traditional yoga pose gently stretches the gluteus maximus, back muscles, and spinal extensors. It helps relieve pain and tension along the spine, neck, and shoulders.
The relaxing effect of this pose on the body also helps loosen tight lower back muscles, promoting flexibility along the spine.
To do child's pose, follow these steps:
You can do child's pose multiple times during your stretch. Feel free to do it in between each other stretch you do.
Stretch from knees to chest
This stretch helps relax your hips, thighs, and buttocks while promoting relaxation.
To perform the knee-to-chest stretch, follow these steps:
Piriformis stretching exercises
This stretch targets the piriformis muscle, which is located deep in the buttocks. Stretching this muscle can help relieve pain and tightness in the buttocks and lower back.
To perform the piriformis stretch, follow these steps:
Spinal rotation while sitting
This classic twist stretches your hips, glutes, and back. It increases spinal mobility and stretches your abs, shoulders, and neck. The pressure of this stretch also stimulates your internal organs.
To perform a seated spinal rotation, follow these steps:
Pelvic tilt
Pelvic tilts strengthen your abdominal muscles, which can help relieve lower back pain and tightness. They also benefit your glutes and hamstrings.
To perform the pelvic tilt, follow these steps:
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