Lower Back Stretches

Lower back pain is something that many people experience regularly. It can be caused by stress, overuse of the lower back muscles, or an injury to the area. Some people may suffer from chronic lower back pain, and others may only experience it sporadically; no matter your situation, you should know how to stretch out your lower back to relieve some of that pressure! This article will teach you how to do just that!

The Child’s pose

The child’s pose is an excellent stretch for the hips, back, and neck.

Kneel on your hands and knees with your shoulders directly above your wrists. Slowly lower yourself to rest on your forearms while keeping your arms shoulder-width apart. Keep elbows in line with or just behind your shoulders while gently pressing away from them so that you feel a good stretch through the backs of the upper legs and the sides of the ribcage. Hold this position up to one minute before slowly getting off fours onto two feet at either end of each exhale until you are standing again.

Knee-to-chest stretch

You can do this stretch with or without a pillow, but if you have one available, it will certainly help! Lie on your back and hug one of your knees up towards the chest while gently pushing down on the knee that remains grounded to feel a good stretch through the abdominals and other muscles throughout this area. Hold for 20–30 seconds before repeating on the opposite side once more; make sure not to pull at either hip when switching sides so that you get an equal amount of relief from both hips! Remember, resting is okay too — take advantage of every opportunity you are given during these stretches (and even while doing everyday activities) to give yourself time away from pain! This stretch is excellent for the lower back, hips, and even shoulders.

Piriformis stretch.

Lying on your side, cross one leg over the other and rest it in front of you while keeping your upper body propped up by using either a pillow or elbow if that is more comfortable. If you feel like this stretch does not go low enough into the hip, place something underneath that knee, such as another towel, to give yourself an even deeper sensation through this area! Hold for 30–60 seconds before switching sides; make sure to keep breathing throughout this exercise! This will ensure that blood flow remains regular (and uncontrolled) during these stretches, so be patient when working towards these results — they are worth their weight in gold at times!

Originally published at https://reynaldoperezdc.com.