lower back stretches

Nowadays, lower back pain is very usual among young lads and mostly in elderly people.

What is meant by lower back pain?

Lower back pain refers to pain in the lower area of the back where the tailbone and lumbar spine lies. It can relate to many issues with the discs between the vertebrae, ligaments surrounding the spine and discs and nerves, etc.

Effects of lower back pain on our body?

This pain has a huge effect on our body including continuous dull ache or a sudden sharp pain out of the blue. Stinging, blazing pain that travels from the low back to the rear of the thighs, sometimes into the lower legs or feet leading to numbness or tingling (sciatica), muscle spasms, and tightness in the lower back, pelvis, hips, tailbone.

What are the probable causes of lower back pain?

It has a variety of possible causes, from which most likely to cause are torn or pulled muscle or ligament OR disc problem, a joint problem, or an irritated nerve root. These THREE are the most common cause of chronic lower back pain.

What is chronic lower back pain?

The term chronic pain refers to the pain that lasts for more than three months and expels the body’s natural healing process. Chronic pain in the lumbar commonly includes a disc problem, a joint problem, or a disturbed nerve root.

What is the immediate and effective way to reduce this excruciating pain?

The most immediate and effective way to lessen this intense pain is some certain stretches that may help by soothing pain and enhancing flexibility. In this article, we will talk about some best stretches that probably help lessen pain and improve flexibility in lower back pain.

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Conditions that stretches may help:

Some specific stretches can furnish a big deal in easing lower back pain

This is the most common issue for one who is likely to sit or lay in a poor position (office employees, gamers, etc) for a very prolonged time every day leading to tightness and to call on a doctor or to take a day or days off. If it is severe, it can cause short or long-term pain and trouble moving.

Other probable causes of issues in the lower back include:

  • Injuries:

 Sprains or strains can cause intense pain anywhere in the back.

  • Pregnancy:

The weight of the growing embryo can put pressure on the lower back, causing severe pain

  • Nerve problems:

Nerves run up and down the spinal column. Some situations that affect these nerves, such as sciatica, can cause lower back problems.

  • Congenital abnormalities:

Some conditions, such as scoliosis, affect the spine at birth.

  • Degenerative conditions:

Other conditions that affect the spine can worsen with time, such as arthritis.

Stretches for lower back pain to enhance flexibility and alleviate extreme pain

Various treatments are available for reducing lower back pain, which most likely is that, a doctor might recommend pain relievers and physical therapy just as acupuncture, etc.

Abundant evidence sustain the pros of stretching and exercising yoga for handling pain and increasing flexibility leading to a peaceful and joyful life.

On the other hand, further pieces of evidence support that yoga is very safe and secure to practice without any major or even minor adverse effects for chronic low back pain. As yoga increases flexibility which leads to enhancements in the extent of motion and functional movement

Numerous different stretches can help improve flexibility and lessen pain in the lower back or lumbar. One can start by the following easy and the most effective ones:

Cat-Cow Stretch

Effective Lower Back Stretches

The cat-cow stretch is a well-known yoga pose for stretching the lumbar back or tailbone.

  1. Begin on the hands and knees in a tabletop position, with the back straight.
  2. Gradually tilt the pelvis back, allowing the spine to curve inward.
  3. Breathe in between the movement and raise the head to look upward.
  4. Start to move the pelvis in the contrary direction, letting the spine round.
  5. Draw the navel toward the spine while breathing in.
  6. Unhurriedly drop the head to look toward the ground.
  7. Repeat this cycle numerous times.

Knee-to-chest Stretch

Effective Lower Back Stretches

A knee to chest stretch elongates the lower back muscles:

  1. Lay flat on the back.
  2. Bring both knees up toward the chest/breast and wrap the arms around the upper shins.
  3. Delicately press with the arms to pull the knees closer to the chest.
  4. Hold this position for 15 seconds before freeing it.

Child’s Pose

Effective Lower Back Stretches

Child pose is one more well-known yoga pose for prolongation of the lower back for free movements:

  1. Begin on all fours with the hands perpendicularly under the shoulders and the knees just broader than the hips.
  2. Little by little, sit back on the legs while stretching out forward with the arms. Place the forehead delicately on the floor.
  3. Try to expand the spine as much as possible until where impossible, without “overstretching”. Because it can lead to muscle or ligament strain or sprain.
  4. Hold this posture for 20 seconds and then relax and then do it again.

Pelvic tilt

Effective Lower Back Stretches

Pelvic tilts involve the abdominal muscles and expand the lower back:

  1. Lay on the back and bend the legs so that the knees point to the ceiling and the feet are flat on the ground.
  2. Loosen the back to give a minor curve to the spine.
  3. Tense the abdominal muscles to straighten the spine.
  4. Hold this position for 10 seconds and then reiterate the exercise 12 times.

Bridge pose

Effective Lower Back Stretches

The bridge pose involves a very essential muscle of our body on which we give very little attention known as that is “gluteus maximus”- the largest of three muscles that make up our buttock and present at the back of our thighs

  1. Lay down on the back with the knees bent up and the feet and hip-width apart-not joined.
  2. Put pressure into the feet, trigger the gluteus maximus muscles to uplift the lower back, causing the hips to be in line with the shoulders and knees.
  3. Place the hands flat on the ground and use them for stability and consistency.
  4. Hold this posture for 15 seconds before relaxing the body back to the ground.
  5. Repeat 5 times.

Cobra stretch

Effective Lower Back Stretches

The cobra stretch is another well-known pose the people mostly practice to improve flexibility.

  1. Lie on the stomach flat facing the ground.
  2. Place the hands and shoulder-width apart, just in front of the buttock, and slowly press into them.
  3. Let the upper body lift from the ground while pressing into the hands and pressing the thigh and groin area into the ground.
  4. Hold the position at the top of the pose for 10 to 15 seconds.
  5. Release back to the ground and repeat 5 to 10 times.

Supine twist

Effective Lower Back Stretches

Supine twist completely stretches the lower back and gluteus muscles-all 3

  1. Lie on the back with the arms expanded outwards to create a T-like position.
  2. Lift both the feet and bring the knees toward the chest until the shins are aligned to the ground.
  3. Assure selves that your palms and shoulders are flat on the ground, slowly drop the knees to one side of the body.
  4. Hold this position for 15 to 20 seconds before shifting to the other side.
  5. Repeat several times on each side according to your will.


Effective Lower Back Stretches

bird dog pose is a very advantageous stretch for enhancing core strength-core is a band of muscled that stabilizes and manage the pelvis and spinal cord, therefore, sways the legs and upper body(if the base is disturbed so the body above it will never be stable) and soothing or alleviating stress in the lower back

  1. Initiate with the hands and knees flat on the floor, ensuring that the shoulders are just above the hands- in a straight line, and the hips are over the knees-same as the hands and shoulder
  2. Stiffen the abdominal muscles and stretch one arm straight forward at shoulder level-again in a straight parallel line with the floor
  3. Lift up and lengthen the opposite leg straight out from the hip.
  4. Constrict the muscles and hold this position for 15 to 20 seconds.
  5. Get back to the commencing position and reiterate with the opposite arm and leg.
  6. Perform 5 to 7 repetitions on each side.

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Final Verdict

All of the above-stated exercises are well known and you can practice them without hesitating as if they have any terrible or harmful effect on muscles or tendons leading to more tension in the lower back.

Most significantly, you should never practice an exercise that puts excess load or stress on your lumbar or spine. Practice exercises wisely-they should not become harmful to you rather an advantageous practice.

Be punctual to these exercises otherwise, these are not going to give you desired results-give it some good time and you will not regret it.

Avoid long sittings and try to hold good posture. Some pain relievers may give you a bit of ease.

However, sometimes the pain and tightness are due to medical conditions or injury. In this situation, speak to a doctor or psychiatrist and he will give you further guidelines before initiating a fresh exercise routine.

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