Lower back pain can have several causes, including shortened or stiff muscles. Lower back stretches play an essential role in your back health by relieving pain, reducing injury vulnerability, lengthening shortened muscles, reducing stiffness and keeping spinal joints flexible. Remember to use gentle, smooth movements while stretching. Check with your doctor first because not all exercises might be suitable for your condition.
Feline Maneuver
Doing a feline stretch, known as the cat pose, can be used as a lower back stretch to relieve pain. Get onto your hands and knees. Place your hands underneath your shoulders, with your knees under your hips. Slowly inhale as you lower your stomach to the floor and raise your head to look toward the ceiling. Hold this stretch for five seconds. Slowly breathe out while bringing your stomach toward your spine, tucking in your chin and tailbone as you round your back. Hold this position for five seconds. Return to the original position. Relax 10 seconds. Repeat this exercise 15 times.
Forward Bend
Forward bends can be used as lower back stretches to relieve pain. Stand upright with your feet shoulder-width apart. Place your arms in front of you and intertwine your fingers together. Slowly lift your arms to shoulder level, with palms facing outward. Stretch your arms forward as far as possible. Feel the stretch in your entire back, shoulder and arms. Hold this stretch for 30 seconds. Return to the original position. Relax 10 seconds. Repeat this exercise 10 times.
Rotation
Lower body rotations can be included in lower back stretches to relieve pain. Lie on your back on a mat or other flat surface, with your legs extended. Place your arms parallel to your shoulders, so you form a T with your body. Slowly bend your knees until your feet are flat on the surface. Keep your knees together as you lower them to your right side as far as possible. Hold this stretch for 20 seconds. Slowly return your legs to the center position. Relax 10 seconds. Slowly rotate your lower body to the left, bringing your knees toward the surface as far as possible. Hold this stretch 20 seconds. Return to the original position. Relax 10 seconds. Repeat this exercise 10 times to each side.
Snake-Like
Lie face down on an exercise mat or other flat surface to perform the cobra pose. Bend your arms and place your palms onto the surface alongside your shoulders. Gently push down and raise your upper body while arching your back. Pretend you are looking out to the sea. Hold this stretch for 10 seconds. Slowly lower your body to the original position. Relax five seconds. Repeat this exercise five times.
