stretches to relieve lower back pain

Back Stretches for Lower Back Pain Relief

Incorporate these stretches into your daily routine to unlock the freedom of movement and say goodbye to the limitations of back pain and missing out on your favourite summer activities.

1. Cat-Cow Stretch

Give your back some love with the Cat-Cow stretch!

• Start by getting down on all fours, ensuring your hands are directly under your shoulders and your knees are under your hips.
• As you inhale, arch your back, lifting your head and tailbone towards the ceiling (cow position).
• Then, exhale as you round your spine, tucking your chin towards your chest and bringing your tailbone down (cat position).
• Repeat this fluid movement for 10-15 repetitions to gently mobilise your spine and release tension in your back muscles.

This dynamic stretch is perfect for promoting flexibility and relieving stiffness in your back thanks to the flowing movement between cat and cow positions.

2. Child’s Pose

Take a moment to unwind with the soothing Child’s Pose stretch!

• Begin by kneeling on the floor with your big toes touching and your knees slightly apart.
• Sit back on your heels and then lower your torso forward, extending your arms in front of you.
• Rest your forehead on the ground and relax into the stretch, allowing your spine to gently lengthen.
• Hold this rejuvenating position for 30 seconds to 1 minute, breathing deeply and letting go of any tension in your back muscles.

The Child’s Pose is a very simple beginner’s stretch, fantastic for relieving stress and promoting relaxation in your back.

3. Standing Hamstring Stretch

Say goodbye to tight hamstrings and lower back tension with the Standing Hamstring Stretch!

• Stand tall with your feet hip-width apart.
• Take a step forward with your right foot and flex your right knee slightly.
• Extend your left leg straight behind you, keeping both feet flat on the floor.
• Hinge forward at your hips, reaching towards your right foot while maintaining a straight back, feeling a stretch along the back of your left leg.
• Hold this position for 20-30 seconds, then switch sides and repeat the stretch on your other leg.

The Standing Hamstring Stretch helps improve flexibility in the legs and hips, and alleviate tension in your lower back that may have occurred due to compensation patterns.

4. Side-Lying Piriformis Stretch

Relieve tension and discomfort with the Side-Lying Piriformis Stretch!

• Lie on your back with your knees bent and feet flat on the floor.
• Cross your right ankle over your left knee, forming a figure four shape.
• Reach your right hand through the space between your legs and clasp your hands behind your left thigh.
• Gently pull your left thigh towards your chest until you feel a stretch in your right buttock.
• Hold for 20-30 seconds, then switch sides and repeat.

The Side-Lying Piriformis Stretch targets the piriformis muscle, helping to alleviate sciatic nerve pain and improve hip mobility.

5. Seated Spinal Twist

Revitalise your spine with the Seated Spinal Twist!

• Sit on the floor with your legs extended in front of you.
• Bend your right knee and place your right foot on the outside of your left knee.
• Place your left elbow on the outside of your right knee and gently twist your torso to the right.
• Hold the stretch for 20-30 seconds, then switch sides and repeat.
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The Seated Spinal Twist promotes spinal mobility and releases tension in the back, helping to alleviate discomfort and improve flexibility.

By mixing these stretches into your day-to-day routine, you’ll be positioning yourself to achieve greater mobility and leave back pain in the dust – a thing of the past.

The discomfort you feel now will soon be just a distant memory, but it starts by taking action today.