The 7 best stretches for lower back pain

Back pain is like a toothache – day and night, no matter what you do, there it is, nibbling on your nerves.

You cannot sit without pain. Or stand up. Or lie down, walk, run, exercise, or anything else.

Well, in this article, I want to help you gain relief by sharing some common causes of lower back pain along with the seven best stretches for lower back pain you can do.

Like any exercises, these exercises won’t necessarily produce immediate and dramatic results, but if you are consistent with them, you should see improvement within a few weeks.

And if you’re here because you want to avoid back pain, you’ll get something from this article as well. Statistically, there is a file 80% chance You will suffer from lower back pain at some point in your life.

Do these stretches for lower back pain regularly, and he may never raise his head.

The best lower back stretching exercises

Search It demonstrates that stretching your back for just 60 seconds every 20 minutes you spend sitting can significantly improve the health of your back.

For those of you who stand a lot, you might want to add Hamstrings It extends to mixes, too, because it might as well be decrease Lower back strain.

You don’t have to do all of lower back stretches every day, by the way. I recommend trying each of them for several weeks, seeing how your back responds, and sticking to the three or four that relax your back the best.

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1. Evolution of the knee

Knee twist

Lie on your back with your arms spread out at your sides, with your body in a T-shape. Put your knees together and pull them so that they are at the right angle to your chest. With your shoulders pressed down hard on the floor, slowly lower your knees to your left.

Wait two minutes and bring your knees back in half and repeat on the other side. If you find that your knees bring your shoulders off the ground, lower your knees further down.

2. Cobra


Lie on your stomach, and press your palms to the floor, just in front of your shoulders. Push your pelvis to the floor and push your torso off the ground, so that your back slides like a cobra. Breathe deeply and hold for two to three minutes.

3. Seated twist

Twist sit

Sit in a chair and hold the left armrest to your seat. Keep your back straight, turn the right side of your body toward the armrest, and hold for one minute. Then do the same on the other side. To make the lower back stretch more effective, roll with your right elbow pointing to the outside of your left leg, and vice versa.

This is great if you are traveling in a car or on a plane and want to keep your lower back from cramping.

4. The dove


Start on all fours and face the ground. Raise your left knee under your chest and point your foot in the same direction as your right hip, so that it is roughly 90 degrees under your torso. Extend your right leg straight behind you and place the top of your foot on the floor, so that most of your weight is now resting on your left leg.

Gently roll your torso with your chest facing straight ahead, place your hands on the floor in front of you, and lean forward, with your hips bent. Continue leaning forward until you feel a stretch in the muscles in your buttocks and lower back, and hold this position for two minutes. Then repeat the same thing on your other side.

5. The legs of the wall

The legs are on the wall

Lie on your back and place your feet on the wall in front of you. Zip up close to the wall, and slide your feet up, until your butt touches the wall. Breathe deeply, and you should feel all of the muscles in your lower back and upper thighs relax. Wait 10 minutes.

6. Hamstring stretching supine

Relax the hamstrings

Lie on your back, bend your left knee toward the ceiling, place a towel or strap around your left heel, then straighten your leg with pressure through your heel. If your back starts to feel uncomfortable, bend your right knee and place this heel on the floor near your back for extra support.

Wait for three minutes, then repeat with the other leg.

7. Laying a lying pigeon

Pose of a lying pigeon

Lie on your back, press your knees together, and bring them to your chest. Place your left ankle on top of your right knee and interlock your hands on the front of your right knee. Gently pull your right knee toward your chest while pushing your left knee away from your chest until you feel a stretch in the left buttocks and lower back, and hold this position for two minutes. Then do the same with your right leg.

FAQ # 1: What is the lower back and why does it hurt?

Back pain is caused by how muscles, ligaments, and bones interact with each other.

As you can see, your back is a complex set of:

  • 24 small bones support the weight of your upper torso
  • Shock-absorbing discs cushion the bones and allow the spine to bend
  • Ligaments that hold the vertebrae and the discs together
  • Muscles
  • Nerves
  • Tendons that connect muscles to the vertebrae
  • The spinal cord, which transmits nerve signals from the brain around your body.

Here’s what much of this looks like:

Back core stretch

Then there’s your lower back (referred to as the “lower back” area of ​​the spine), where most back pain occurs.

It consists of five vertebrae, which is a column of small bones that make up the spine. Here’s how they look:

Anatomy of the lumbar spine

Since the lumbar spine is a complex synaptic structure, the slightest damage to ligaments, tendons, muscles or discs in this area can cause pain. Sciatica is an example of this. If the sciatic nerve in your lower back is pinched, the pain can drop in your leg and pulsate for days.

Nerve weakness can also cause back pain. Scientists are still confused about how exactly this process works, but the long story is that irregularities in nerve function can cause severe lower back pain even when there is no physical damage to the tissue.

Muscle imbalances It may also contribute to lower back pain. Although there isn’t much conclusive research to prove this, it is possible that when two or more opposing muscles do not contract and relax properly, one becomes weak and relaxed while the other becomes fatigued and tense (that’s the theory, however).

In the case of the back, this line of reasoning states that the lower back has Ventral Muscles fail to work synergistically as they should. Instead, the weak lower back muscles push you up Core muscles To do more than their fair share to get you upright. This causes your heart to become tighter and tighter and pull more and more down your back, which ultimately causes pain.

If the muscle imbalance is not corrected, a vicious circle will occur: your tightened abdominal muscles are constantly growing, causing your lower back to tighten even more, which worsens the pain. Conversely, weak and poorly developed stomach muscles lead to a receding spine, which can lead to lower back pain.

(Again, that’s the idea, but the research has yet to conclusively prove any of this.)

If this theory is correct, the solution is clear: reinforce both your core and Lower back muscles. If you develop these muscles, it should go a long way in correcting these muscle imbalances and keeping lower back pain free by giving your spine the muscular support it needs to function properly.

I have to mention that being light also helps. studies There is a clear link between obesity and lower back pain. The heavy you are, the harder it is for your lower back to work. In other words, Lose weight It is one of the best ways to prevent and reverse lower back pain.

Frequently Asked Questions # 2: Does sitting lead to lower back pain?

Yes, but not for the reasons that most people think it is.

Many people claim that sitting “relaxes your muscles from sleep” or “weakens” or “shortens” certain muscles, which inevitably leads to lower back pain. Others claim that over time, sitting undermines your posture and may permanently damage your spine (they often want to call out a picture of a bent-back office worker, staring at his screen and tapping his keyboard).

However, the truth is that none of these hypotheses has been conclusively proven. Instead, these are usually pet theories that chiropractors, physical therapists, and personal trainers use to explain lower back pain to their patient (and also appropriately justify their services).

However, it appears that the true reason for sitting can lead to less dramatic lower back pain: It involves holding the same posture for long periods of time.

Research (and common sense) shows that sitting, standing, kneeling, lying on your back, or occupying any position for long periods of time can lead to aches and pains and a number of other health problems. In other words, sitting can lead to lower back pain, but it is not uniquely harmful in this regard. Other forms of lethargic behavior can be equally harmful.

The solution? Maintain an active lifestyle, and make sure to get up and move around for at least a few minutes every hour or so of sitting.

Read: How bad is sitting for you, really? (What do 28 studies say)

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Written by Joseph

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