6 Stretches to Reduce Lower Back Pain

Dr. Alex Vidan

Lower back pain is a condition you often hear about, with people trying different methods to relieve it, some more successful than others. Because lower back pain is a common symptom for multiple conditions, it’s hard to pinpoint a treatment that will work on everyone, but there are certain things you can do to increase your mobility and reduce the pain in the area.

Stretching is one of the simplest and most effective treatments for lower back pain. As long as you make sure the moves you make are ample, done slowly, and do not overstretch your back, you will see an improvement overall. 

Here are 6 stretches you can do to reduce lower back pain. 

Pelvic Tilt - Lie on your back, with your knees flexed and soles touching the ground. Flatten your back against the floor without lifting your upper body or moving your legs. Hold the position for 10 seconds and repeat. 

Child Pose - Starting with the table pose (being on all fours), slowly and deeply sink your hips backward, resting them on your heels. Stretch your arms in front and hold your head in between your elbows. Hold this position for one minute. 

Cat-Cow - Another yoga pose that’s perfect for lumbar pain is the cat-cow. While being on all fours, press your hands and knees towards the ground while looking up, inhaling. With the exhale, bring your chin to your chest, arching your back. Alternate. 

Bridge Pose - Lie on your back, with your knees flexed and your feet flat against the ground. Your feet should be hip-width apart. Without lifting your upper body, gently raise your hips until you have a straight line from the shoulders to the knees. Hold for 30 seconds, rest and repeat. 

Knee-to-Chest - Lie on your back, with the knees flexed, soles touching the ground completely. Lift each of the knees to your chest, one by one, holding it with your hands. This stretches your back and alleviates the pain.

Piriformis Stretch - Lie on your back, with your knees flexed and soles touching the ground completely. Lift one of your legs and cross it over the other, then grasp your second leg’s thigh and lift it towards you. Hold the position for 10 seconds, then repeat on the other side. 

Try Chiropractic Care Too

Practice these stretches within your own limits, don’t force a pose or stretch that you aren’t comfortable with, and stop if your pain is getting worse. Warm-up before you do these stretches, by doing lighter movements, breathe deeply and drink plenty of water. 

To alleviate the pain, you can combine daily stretches with chiropractic care, anti-inflammatory medication, massage therapy, etc. To book a chiropractic session with one of our experts, contact us and let us know what the issue is. We will then come up with the best chiropractic care program for your needs.

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