Many different things can cause lower back pain, which is a common ailment. You can find relief and strengthen the irritated muscles with the help of specific lower back stretches. An underlying condition such as kidney stones or acute pancreatitis may show symptoms such as lower back pain. Sometimes it's just a side effect of leading a sedentary lifestyle or performing repetitive motions. Stretching can oftentimes offer relief from lower back pain, even though it is not a cure-all. According to Healthline, here are seven stretching techniques are described in the following.
1. Cat-Cow Stretch: Begin on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. As you inhale, arch your back and lift your head and tailbone towards the ceiling. As you exhale, round your spine, tuck your chin to your chest, and bring your tailbone towards your knees. Repeat for several rounds, moving smoothly with your breath.
2. Child’s Pose: Start on your hands and knees and then sink back towards your heels with your arms stretched forward. Lower your forehead to the ground and stretch your arms out in front of you. This stretch helps to release tension in your lower back.
3. Sphinx Pose: Lie on your stomach with your elbows bent and your forearms resting on the ground, palms down. Lift your head and chest off the ground, keeping your shoulders relaxed. Hold this position for 30 seconds and then release.
4. Knee-to-Chest Stretch: Lie on your back with your knees bent and feet flat on the ground. Bring one knee towards your chest and hold it with both hands. Hold for 20-30 seconds and then release. Repeat on the other side.
5. Cobra Pose: Lie on your stomach with your hands under your shoulders. As you inhale, lift your chest off the ground, keeping your elbows close to your body. Hold for a few breaths and then release.
6. Bridge Pose: Lie on your back with your knees bent and feet flat on the ground. Lift your hips towards the ceiling, pressing your feet into the ground. Hold for a few breaths and then release.
7. Piriformis stretch: This stretch works your piriformis muscle, which is found deep in your buttocks. Stretching this muscle may help relieve pain and tightness in your buttocks and lower back.
It's important to remember to listen to your body and not push beyond your limits. These stretches should feel gentle and relaxing, not painful. Start slowly and gradually increase the intensity and duration of the stretches over time. Additionally, combining these stretches with core-strengthening exercises can further help to reduce lower back pain and build strength in the area.