How to Stretch Your Lower Back to Get Rid of Back Pain?

Lower back pain is a common health problem as the reasons for causing back pain can be many. In some cases, back pain can be because of underlying conditions, such as acute pancreatitis or kidney stones. However, other times, it can be due to repetitive motions or a sedentary lifestyle. There are the best stretches to help lower back pain and you can do those stretches at home. In today’s blog, we’ll discuss lower back pain, its causes, symptoms and possible exercises to get rid of it.

What is Lower Back Pain?
Lower back pain can result from different conditions, injuries, or diseases. Most often, it can be due to an injury to muscles in the back. A person can have mild to severe pain. Sometimes, because of severe back pain, it is difficult to sleep, walk, or work. Usually, lower back pain can be reduced with rest or taking painkillers.

Causes of Lower Back Pain
The following are some lower back pain causes:

  • Back sprains and strains are the most common cause of lower back pain. You can injure your muscles, ligaments or tendons by lifting something too heavy. 
  • Fracture in the spine during an accident can cause severe back pain.
  • Osteoarthritis is the most common arthritis problem that can be a reason for lower back pain. 
  • Spinal stenosis is a condition that occurs when the spinal column is narrow for the spinal cord. 

Back Stretches for Lower Back Pain

The following are a few stretches that can help reduce your lower back pain:

  • Knee-To-Chest Stretch

When you perform this type of exercise, then it lengthens your lower back and as a result, it relieves pain and tension.

  1. Lie on your back. You need to bend your knees while keeping your feet flat on the floor.
  2. Use both hands. Grab your right lower leg and your wrists must be clasped just under the knee.
  3. Now, pull your right knee to your chest and stretch your lower back.
  4. Hold on to this position for 30-60 seconds. After this, release your right knee.
  5. Repeat this exercise with your left leg. And repeat it 3 times for each leg.
  • Cat-Cow Stretch

Among other best back stretches for lower back pain, cat-cow is also considered the best one.

  1. Get on to your hands with your shoulder-width apart and knees hip-width apart.
  2. Pull your belly button toward your spine and arch your back. This is the cat posture.
  3. Hold this position for 5-10 seconds. With this position, you will feel a gentle stretch in your lower back.
  4. Now, let your pelvis fall in the forward direction. Curve your back down toward the floor. This is a cow position.
  5. Hold this posture for 5-10 seconds.
  6. Repeat this exercise 15-20 times.
  • Belly Flop

If you are looking for the answer to how to stretch your lower back to get relief from the lower back pain, then you can try the belly flop posture.

  1. Roll up a towel lengthwise. Lie on the towel with the front side down so that your hip bones press into it.
  2. Now keep your body in a relaxed mode and turn your head to either side.
  3. Hold this position for 1-2 minutes. Repeat the whole process 1-3 times. In between the exercise, you can rest for 30-60 seconds.
  • Supported Bridge

To perform the supported bridge stretch, you can use a firm cushion or foam roller.

  1. Lie on your back. Your knees should be bent while keeping your feet flat on the floor.
  2. Under your hips, place a firm cushion or a foam roller.
  3. Relax your body on a cushion or a foam roller.
  4. Hold this position for 30-60 seconds. And, repeat this exercise 3-5 times.

Lower back pain can affect many people’s daily activities and lifestyles. To get rid of lower back pain, you can try any of the above-mentioned methods that you can perform better. It is recommended to perform these exercises under the supervision of someone who knows about these postures. For more updates on such types of health and fitness-related blogs, subscribe Personal Care N Heal.

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