10 Lower Back Stretches to Reduce Pain and Build Strength

Overview

Lower back pain is a fairly common health issue, partly because so many things can cause it.

In some cases, it might be a symptom of an underlying condition, such as kidney stones or fibromayalgia. Other times, it’s simply a side effect of a sedentary lifestyle or reptitive motions.

Regardless of what’s causing your lower back pain, these seven stretches can help to reduce the pain and strengthen the muscles in your lower back.

First, a few quick tips

It’s important that you 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 to your healthcare provider first.

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.

Be mindful of your body’s limits and don’t push your body to do too much. Listen to your body and do what feels best for you in each moment. 

As you go through these stretches, take your time and play 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.

10. Hamstring Stretches

Hamstring stretches are one of the most beneficial exercises for back pain. What’s more, it’s one that you can do in many more ways. Whether you want to improve your thigh muscles or take care of sciatica pain, give hamstring stretches a try.

Sit on the edge of your chair, straighten one leg in front of you with your heel on the floor and push your stomach toward your thighs without moving your body. Hold for 30 seconds with each leg, repeating three times each.

Open Next Page To See More…