When you’re dealing with the lower back pain, there’s a good chance all you want to do is stay in bed. But research shows that doing a combination of strength and aerobic exercises and stretching two to three times a week can help prevent and ease lower-back pain. The nice thing about gentle stretching is that it’s feasible to do when you’re in pain—and often provides the fastest relief, you may try these five stretches for the next time back pain strikes.
This stretch not only helps to stretch your lower back but also your glutes, which can tighten when you’re experiencing low back pain, ultimately causing more pain. Begin by lying on your back with your knees bent and feet flat on the floor. Extend your arms out to the side in a “T” position. Keep your shoulders on the ground as you gently roll both knees to one side. Stay here 20 to 30 seconds, then return your knees to the center and repeat on the other side. If the stretch is too much for you, place a pillow or stack of blankets under your knees when you twist to each side.
Begin by lying on your back with your knees bent and feet flat on the floor. Bring your hands to rest either behind your knees or right below your kneecaps. Slowly bring both knees toward your chest, using your hands to gently pull your knees. Hold here 20 to 30 seconds, and try rocking your hips side to side and up and down to help massage your low back, then return to starting position.
The Pelvic Tilt
When you’re suffering from lower back pain, you might feel as if your entire pelvic area is immovable. This stretch can help you start to bring some movement back to this area gently. Begin by lying on a yoga mat with your knees bent and feet flat on the floor. Try to relax your low back, keeping it in a neutral position. Activate your core muscles and then flatten your low back against the floor by slightly tilting your pelvis upward. Repeat 12 to 15 times.
Supine Figure 4 Stretch
This classic yoga pose helps open up the hips as much as it is good for massaging your low back. Lie on your back on a yoga mat with both knees bent and feet planted on the floor. Lift your right leg, flex your right foot, and cross your right ankle over your left thigh. If this is enough stay here, or draw your left knee in and hold behind your left thigh to increase the intensity. Hold for 10 to 15 breaths and then switch to the other side.
Reclining Hand-to-Big Toe Stretch
Lie on your back and lift your right leg up towards your face. Interlace your hands behind your thigh or calf, depending on how tight your hamstrings feel. Keep your opposite leg active and your opposite hip grounded. Your head and shoulders should stay on the ground. Hold for 10 breaths. Now, still keeping your opposite hip grounded, let your right leg lower out to the right. Only lower the right leg out to the side so far as you can without the opposite hip lifting up.
Now you don’t have to be a worry when you have back pain. Do those yoga poses to reduce the pain. You may ask instructors to accompany you while doing yoga for recovering from back pain.