What stretches help relieve lower back pain?

Answer 1

Stretching can greatly reduce low Back pain. Try some of these stretches a few times a day if you have a tight, sore back. Many of these are based on yoga poses.

• Cat/cow stretch - Get on your hands and knees on the floor. Arch your back up and tuck your chin under (cat stretch). Then, while exhaling, arch your back down and bring your chin up. Repeat several times.
• Child's pose - This is one of the most relaxing poses in yoga. Get on your knees on the floor with your arms outstretched in front of you. Move your hips back so your butt is resting on your heels. This is great for releasing tension in the low back.
• Knees to chest - Lie on the floor and bring both knees to your chest, hugging them. Alternate with each knee as well.
• Back rotation - Lie on the floor with your knees up and feet on the ground. Keeping both knees together, rotate your legs to the right on the ground. Look over your left shoulder to feel the twist. Repeat on other side.

To prevent back pain, avoid lifting heavy items. If you must, make sure to bend your knees when you lift. Avoid sitting or standing for long periods of time. If you work at a desk job, walk around every hour or so to give your back a break.

Answer 2

As a general statement, the very best back stretches to relieve lower back pain are those that correct or improve a particular problem an individual has that is causing back pain. Doing muscle stretches for a normal or healthy area of the body will not be especially effective in helping reduce or control low back pain.

This is why it is generally best to first consult with a specialist in low back pain (orthopedist, chiropractor, physical therapist) to determine the exact nature and cause of your back pain. Ask to have an exercise and stretching recommendation made for your particular problem that is causing your back pain.

Having established that specific stretches for a particular problem will provide best relief of back pain, here are three very good general back stretches. These stretches often relieve low back pain because they stretch and relax muscles that are commonly tight for most people.

Stretching the muscles, tendons and ligaments of the low back daily is a great way to avoid the low back tightness and soreness that happens after prolonged inactivity, overuse or Arthritis.

Doing these twice daily (early AM and before bed) during an acute episode of back pain can be helpful to relieve pain and stiffness, as well as help prevent problems in the future. All stretches should be done to comfortable tolerance and should not cause pain or discomfort while doing them; stop immediately if pain occurs and consult with your doctor.

Pelvic tilt - Lie on a padded surface, face up, with both knees bent, feet flat on the surface and arms resting comfortably at the sides. Notice the small hallow space of the low back that is not touching the surface you a lying on; this is the part of the spine you want to flatten in this exercise. Flatten the low back by tilting the pelvis; tighten the muscles of the abdomen (tummy) and allow the pelvis to roll backward so the front of the pelvis rolls upward toward the head. This will cause the small of the back to flatten and firmly press against the surface you are lying on. Stretch the low back by tilting the pelvis and flattening the spine for 5 seconds, then relax. Gradually build to 10 repetitions.

Knees to chest - Lie on a padded surface, face up, with both both legs out straight. Bent one knee and raise it up toward the chest as you hold the knee with the hands and bring the knee further toward the chest. While pressing the knee to the chest, flatten and press the small of the back toward the surface you are lying on. An obvious and comfortable stretch should be felt in the low back. Hold for 5-10 seconds. Alternate with the other knee. Repeat 5-10 times.

Piriformis stretch - The piriformis muscle is an important muscle of posture and movement; when it is tight it can cause back pain and leg pain (sciatica). Stretch the piriformis muscle by lying on a comfortable surface, face up, both knees bent and feet flat on the surface you are lying on. Raise one leg up and cross it over the other knee, so the back of raised thigh is resting on the top of the thigh that has not moved; the raised knee will be extended beyond the top of the other knee. Firmly pull the raised knee down and toward the chest, as shown in the picture, until a comfortable stretch is felt in the low back and buttock. Hold for 15-30 seconds. Alternate with the other knee. Relax, and repeat 3 times.

Answer 3

The best place to learn more about lower back stretches is to speak with a chiropractor. A good lower back stretch is to push your pelvis forward with the help of your hands.