At some point in life, we all experience a little pain in the lower back and need to use some stretches for lower back pain relief. Some of use little twisting stretches for lower back pain relief while others of us you rather elaborate floor stretches, chair stretches, or even hang upside down from doors to relieve the pain we are feeling. Here are some great stretches that will help ease that lower back pain you are feeling.
Extending Your Back Stretch
One of the most effective stretches for lower back pain is the Extending Your Back stretch. This stretch helps to work the primary muscles in your lower back that take on a majority of the pressure you put on your back on a daily basis. Here’s how you do the stretch: Step 1. Lie down on your stomach. Step 2. Extend your back by propping yourself up on your elbows. Step 3. Once balanced, begin straightening your arms, further extending your back. Step 4. Continue toward making an ‘L’ with your body until you feel the stretch. Step 5. Hold for at least 15 seconds, but no longer than 30 seconds.
The Kitty Stretch
This stretch, called the Kitty Stretch, is named as such because it makes you look like the classic black cat you see in all those Halloween graphics and is one of the best stretches for lower back pain. Here’s how you do the stretch: Step 1. Get down on your hands and knees in a comfortable position. Step 2. Pretend to push the ceiling off your back by arching it. Step 3. Arch your back to the point where you feel the stretch, but no further. Step 4. Hold the stretch for at least 15 seconds, but no longer than 30 seconds.
The Triangle Stretch
This stretch is my personal favorite because it is the best of the stretches for lower back pain that works for me. If done properly, you’ll feel better in no time after completing this stretch. Here’s how it’s done: Step 1. Lie down on the floor and stretch out your arms to create a wingspan, keeping your legs straight. Step 2. Raise your knees, keeping your arms outstretched. Step 3. Put one leg on top of the other leg so that they meet at the knee. This should form a triangle with your other leg. Your foot should be flat and parallel to the floor. Step 4. Turn your pelvis so that your exposed foot is now flat against the floor or until you feel the stretch in your lower back. Step 5. Hold for at least 15 seconds, but no more than 30 seconds. Step 6. Repeat going the other way.
The Pelvic Tilt
This is one of those nice, easy stretches for lower back pain that virtually anyone can do. Here’s how you do this stretch: Step 1. Lie down on your back, then bend your knees while keeping your feet flat on the floor. Step 2. Exhale the air in your lungs. This presses the small of your back against the floor. Step 3. Hold this stretch for as long as you can comfortably exhale the air. Step 4. Repeat as you feel necessary.
Stretching can be a great way of relieving pain, and doing these stretches for lower back pain can be a great first step to living a pain free, healthier lifestyle.