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5 Stretches For Lower Back Pain

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Persistent lower back pain can become a nuisance. So, how can you prevent pain from affecting your daily routine, even after a trip to the chiropractor? Try these 5 popular lower back stretches listed below.

1. Reclining Hand To Toe Stretch

Steps to the reclining head-to-toe stretch:

  • While laying on your back, slowly lift your right leg up towards your face.
  • Put both of your hands behind your calf or thigh.
  • Keep your opposite hip on the ground.
  • Both head and shoulders should stay planted on the ground.
  • Hold this pose for about 10 seconds.
  • Repeat this stretch with the opposite leg.

2. Knee To Chest

Steps to the knee-to-chest stretch:

  • Lay flat on the floor, bending your knees.
  • Lay your hands flat on the floor by your sides.
  • Bring your knees slowly toward your chest.
  • Use your hands, gently pulling your knees upwards.
  • Hold the knees to your chest for at least 20 seconds.
  • Rock your hips side to side, then return back to the starting position.
Knee To Chest Stretch

Knee To Chest Stretch

3. Belly Flops

Steps to the belly flop stretches:

  • Roll up a towel, placing it horizontally in front of yourself.
  • Lying face down, make sure that your hip bones are pressing against the rolled up towel.
  • Relax your body completely.
  • Stay in this position for at least one minute, repeating it up to three times.

4. Pelvic Tilt

Steps to the pelvic tilt stretch:

  • Lie flat on your back against the floor.
  • Bend your knees while keeping your feet flat, with arms by your side.
  • Stabilize your core by pushing your stomach out and gently arching your lower back.
  • Push your pelvis toward the ceiling, but don’t let your pelvis leave the floor.
  • Hold this pose for 5-10 seconds.
  • Begin doing this 10-15 times per day.

5. Bridge Position

Steps to the bridge position:

  • Lay on your back and plant both feet on the floor.
  • Bend your knees.
  • Position your feet hip-width apart.
  • Lift your hips slowly.
  • Hold this pose for 30 seconds total.

 

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