Stretching can be beneficial for relieving tension and discomfort in the lower back. Here are some low back stretches that you can try. Remember to start gently and stop if you experience any pain. If you have any pre-existing medical conditions or injuries, consult a healthcare professional before attempting these stretches.-
Knee-to-Chest Stretch:
- Lie on your back with your legs extended.
- Slowly bring one knee toward your chest, holding it with your hands.
- Hold for 20-30 seconds.
- Switch to the other leg.
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Child’s Pose:
- Start on your hands and knees.
- Sit back on your heels while reaching your arms forward.
- Hold for 20-30 seconds.
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Cat-Cow Stretch:
- Start on your hands and knees.
- Inhale while arching your back (cow position).
- Exhale while rounding your back (cat position).
- Repeat this motion for 30 seconds.
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Pelvic Tilt:
- Lie on your back with your knees bent and feet flat on the floor.
- Gently arch your lower back and then flatten it against the floor.
- Hold each position for a few seconds and repeat 10-15 times.
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Seated Forward Bend:
- Sit with your legs extended in front of you.
- Hinge at your hips to reach for your toes or ankles.
- Hold for 20-30 seconds.
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Piriformis Stretch:
- Sit on the floor with one leg extended and the other foot crossed over your extended leg.
- Gently pull the crossed knee toward your chest.
- Hold for 20-30 seconds.
- Switch to the other leg.
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Standing Back Extension:
- Stand with your feet shoulder-width apart.
- Place your hands on your lower back.
- Gently lean back, keeping your knees straight.
- Hold for 10-15 seconds.
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Sphinx Pose:
- Lie on your stomach with your forearms on the ground.
- Lift your upper body off the ground while keeping your hips down.
- Hold for 20-30 seconds.
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Supine Twist:
- Lie on your back with your knees bent and feet flat on the floor.
- Cross one leg over the other.
- Drop both legs to one side while turning your head in the opposite direction.
- Hold for 20-30 seconds.
- Switch to the other side.
These stretches can help relieve tension in your lower back, but it’s essential to do them regularly to maintain flexibility and prevent discomfort. If you have chronic or severe back pain, consult a healthcare professional for guidance.
