7 Lower Back Stretches to Reduce Pain and Build Strength
Stretch your lower back with safety and care. Be especially gentle and cautious if you have any type of injury or health concern. It’s best to talk with your doctor first before starting any new types of exercise.
You can do these stretches once or twice a day. But if the pain seems to get worse, or you’re feeling very sore, take a day off from stretching.
As you go through these stretches, take your time and pay close attention to your breathing. Use your breath as a guide to make sure you don’t strain or overdo it. You should be able to breathe comfortably and smoothly throughout each pose or stretch. 1. Child’s Pose This traditional yoga pose gently stretches your gluteus maximus, thigh muscles, and spinal extensors. It helps relieve pain and tension all along your spine, neck, and shoulders. Its relaxing effect on your body also helps loosen up tight lower back muscles, promoting flexibility and blood circulation along the spine. To do Child’s Pose, follow these steps: With your hands and knees on the ground, sink back through your hips to rest them on your heels. Hinge at your hips as you fold forward, walking your hands out in front of you. Rest your belly on your thighs. Extend your arms in front of or alongside your body with your palms facing up. Focus on breathing deeply and relaxing any areas of tension or tightness. Hold this pose for up to 1 minute. You can do this pose several times during your stretching routine. Feel free to do it between each of the other stretches you do.
