Are you in search of lower back pain relief? Nowadays, there are many of possible causes of lower back pain. Lifting something improperly or remaining in the same position for long periods of time can easily cause aggravate your back and result in pain. In light of this, I would like to share some helpful lower back stretches to alleviate this pain, in addition to exercises to strengthen the back, improve posture, and protect against future injury.

I didn’t even think about it, but a few months ago as I was unloading my dishwasher I felt it. That twinge of pain in my lower back that was mind numbing.  I consider myself to be in pretty good shape so when something like this happens it makes one stop and think about taking better care of their spine. I was in so much pain that I could barely stand, let alone walk that day. 

According to WHO (it’s whom-a!!! OMG I just had to. No seriously I mean the World Health Organization, focus, okay?)…So according to WHO lower back pain is a major cause of disability and it affects children, the elderly, and everyone in between.

That sucker does not discriminate. True, there aren’t as many children that suffer from low back pain as there are adults, but even that number is increasing. 

LOWER BACK STRETCHES

Lower back pain is an issue for many people, and for mild cases, some simple stretches can help to alleviate tightness. However, if the pain has been present for some time, please be sure to consult with a healthcare professional before attempting any stretching. Additionally, many of these stretches are also incorporated in the practice of yoga.

1. SUPINE TWIST

2. DEEP GLUTE STRETCH

One reason you might experience lower back pain is having tight piriformis muscles. Tucked away deep in the buttocks, the piriformis muscle connects the lower spine to the upper part of the thighbone.

Together with five other muscles, the piriformis assists in rotating the hips outward. Unfortunately, when the piriformis becomes overly tense, it puts pressure on the sciatic nerve resulting in pain and numbness in the lower body, a condition known as piriformis syndrome.

By doing this deep glute stretch, you’ll be able to stretch them and hopefully alleviate the pain in your lower back. 

3. CAT COW POSE

This pose feels so good! Cat cow is a great yoga pose that can relieve tightness in your lower back and improve the mobility and flexibility of your spine. The cat-cow pose, also known as Marjaryasana-bitilasana in the yoga world, is a gentle warm-up pose that is designed to bring flexibility and release tension in the spine.

This popular yoga pose is an ideal exercise for back pain because it stretches your lower and upper back, torso and neck.

4. CHILD’S POSE

Child’s pose helps lengthen your spine and takes the pressure off your lower back.  

When you perform child’s pose, you are not only loosening up your lower back, but you are also providing your quads, hips, and ankles with an intense stretch. If you notice your body becoming tight while doing this pose, it’s a sign that those areas need a bit more attention.

LOWER BACK EXERCISES

Now let’s get into strengthening and prevention. This means – I wouldn’t do them at the time I’m in pain, I’d do them when I’m okay, so I can strengthen my core, lower back muscles and improve my posture.

5. SUPERMAN

Superman is a strengthening exercise where you get to lie on your belly and tone your back muscles, while looking like Superman. Doing Superman is a great way to build your lower back muscles and achieve the strong, upright stance of the Man of Steel himself. Not only does this exercise tone the area, it is a necessary component for good posture and spine support. When practiced regularly, Superman can make a huge difference in overall back health and stability.

6. GLUTE BRIDGES

Engaging in glute bridges on a regular basis can greatly improve your back health, as they serve to reinforce the erector spinae muscles, which play a significant role in keeping the back upright and aligned. This in turn will assist in the promotion of good posture, and may even serve to protect you from the risk of possible future injuries.

7. FOREARM PLANK

By spending too much of your day seated, you increase the probability of weak core muscles and bad posture, both of which may cause lower back pain. To mitigate this, one effective exercise to add to your daily routine is the plank. I am particularly fond of it, as it is incredibly helpful in strengthening your core muscles. Although you may not feel like you’re doing much, your abs are in fact working very hard during a plank. 

Related Posts and Articles: 

“Anti-Inflammatory Diet Could Help Reduce Low Back Pain” EveryDay Health

“Causes of Lower Back Pain” Spine-Health

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