Regular, gentle stretches for lower back pain can work wonders for symptom relief and are a vital part of the recovery process for almost any injury. Stretching doesn’t just alleviate low back pain, it can also strengthen the back and properly warm your muscles to prevent problems from recurring. Keep reading to learn safe and effective stretches for lower back pain relief.
To reduce lower back pain, we recommend a combination of stretches that target and warm up your hamstrings, glutes and core. If your mobility is limited, there are also variations of stretches that can easily be performed from a seated position.
Check out some of our top recommended stretches to relieve lower back pain below. If you’re unsure of your limits and abilities, consider working with a physical therapist to create a stretching program suitable for your needs.
The hamstring and glute muscles are often times common contributors to lower back pain. This group of muscles run from the buttocks down the back of the thigh and knee - allowing the knee to bend and the hip to extend. By stretching out these muscles, you will reduce tension in the lower back. Try out these simple hamstring and glute:
Standing Hamstring Stretch
Towel Hamstring Stretch
Wall Hamstring Stretch
Piriformis Muscle Stretch
Performing stretches that target your core will help to increase flexibility and improve posture, which in turn will reduce your lower back pain. Try mixing in these stretches to loosen your core fire up the abdominal muscles.
Single Knee to Chest Stretch
Double Knee to Chest Stretch
Practicing yoga is a gentle way to build a strong and flexible core. Stretches and poses that target the lower back are a gentle and effective enough for almost any fitness level. Try adding these types of stretches to your routine for strength that adequately supports your back.
Seated stretches are a safe alternative for older adults or those with impaired mobility. Additionally, office workers can also reduce back pain and improve flexibility by performing these gentle stretches while at their desks. Some of the best seated stretches for the lower back include:
Seated Cat-Cow Stretch
Seated Hamstring Stretch
Seated Knee to Chest Stretch
Seated Pelvic Tilt
To treat or prevent lower back pain, we suggest stretching your hamstrings, lower back muscles, and abdominal muscles on a daily basis. If you are working with a physical therapist, they can recommend a program that is tailored to your needs.
With daily stretches and other home care remedies, your lower back pain should start to ease within two weeks. Chronic back pain may take even longer. See a doctor if symptoms don’t improve within a few weeks or if they actively get worse during this time.
While stretches are a key component of lower back pain recovery, not all stretches are beneficial. Some exercises, such as toe touches, can exacerbate back pain and delay your recovery.
To get the most out of your new stretching program, keep the following tips in mind:
Regularly stretching out the muscles and other structures that support the lower back will:
Start incorporating these stretches into your daily routine and before you exercise to see, and feel, the best results.
Sources:SHOP LOWER BACK PAIN PRODUCTS
Next Pages:Yoga Stretches That Target Lower Back Pain
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