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

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.