6 Stretching Exercises to Relieve Lower Back Pain

There is a tendency to protect and rest the lower back when grumbling aches and pains start to occur, and you may have experienced this yourself. When it comes to healing and stretching, it’s about tuning into the body. By listening to the body, there is less likelihood of further injury and stretching and sending blood flow to the injured area can help boost the healing process.

It’s also important to seek professional advice when there is a back injury but in many cases, any cause of back pain is mild and some gentle exercises will actually help.

1. Child’s pose - This is such a restful pose, one that you can relax into and remain in for a few minutes and by resting into the stretch, it helps relieve back and neck pain. The body and head must be supported throughout. It is very simple to do, simply kneel on the floor with the big toes touching and then, sit back on your heels separating the knees – aim for hip-width apart. On an exhalation, bend the torso forward lying between the thighs and then, expand the sacrum. Lengthen the tail bone away from the back of the pelvis, visualize the bottom of the skull stretching away from the neck. The hands should be on the floor alongside the torso. Turn the palms facing upwards. Relax into the pose.
2. Cat and cow pose - These are two separate postures in yoga, but they are often utilized together to warm up the body. They provide a gentle stretch throughout the front and back of the torso as well as the neck and it also massages the spine, abdomen and internal organs. If there is a neck injury, keep the head in line with the torso rather than arching or curving it too much. For the cow pose, start in a table-top position with hands and knees on the floor and look at the floor. Inhale, lift the bottom and chest as if towards the ceiling, allowing the abdomen to sink towards the floor. Look straight ahead. On an exhalation, return to the table-top position and repeat. When utilizing the cat pose, this increases the stretch and helps to balance the pose. On the exhalation, round the spine, pulling it up to the ceiling, let the head release towards the ground. On an inhalation, you return to the table-top position.
3. The lower back twist releases stress and tightness in the back helping to offset the aches and pains that can restrict movement. For the lower back twist, lie on the back with knees bent and feet flat on the floor. Move the arms out to the sides. Ensure that the shoulders are pressed against the floor throughout this stretch and tighten up the abdominal muscles so that you support the upper part of the spine and the shoulders. When ready, gradually rock the knees from side to side as this warms up those muscles and then, when ready, drop the knees to one side of the body. Do not force them to touch the floor. It is important that the shoulders remain on the ground. When finished, return to the starting point. Repeat on both sides.
4. The knee to chest stretch will help increase flexibility while reducing stiffness. It is a lovely stretch if there is tightness or arthritis of the spine. It is important to be gentle and to work with the body. It can also help to increase blood flow to the area which means there will be increased healing. If there is a lot of stiffness, or if the pain is present in the lower back, start with just one leg and move that knee to the chest and then after a while, use both legs. Lie flat on the back with the knees bent and have the feet flat on the floor. Raise one bent knee up enough just so that you can take hold of the lower leg with both hands. You can then interlock your fingers behind the knee. If you can lift both knees to the chest, then do so. Bring one leg up first and then, the other. Pull the bent knees towards the trunk using the hands. Try to relax the legs and release the lower back. As you do so, hold for just a few seconds and then, return the legs to the floor. This stretch can be performed 10 or more times and, as needed.
5. Pelvic tilt – This is useful for the abdominal muscles and a strong core helps protect the lower back. Lie on your back and have your knees bent with feet flat upon the floor. Focus on flattening your lower back to the floor and bending the pelvis up a little. You will feel the lower back pushing into the floor as you do this. Hold this movement for approximately 10-seconds. Repeat as required.
6. The bridge pose is wonderfully versatile. It can be used as a restorative pose or in a dynamic way. This variation is excellent for tightness in the upper back, but it lengthens the hip flexors, and it opens the shoulders and chest and tones upper back muscles. Place a yoga block between your feet and your knees. Lie back. Have your knees in a bent position and feet flat on the floor. Press your feet into the floor and lift the hips to the ceiling. Try to broaden the lower back by extending the buttocks as if towards the knees. Lift through the body. Rotate the arms, palms up again. Move the chest towards the chin. Hold and then, release.

Try to focus on posture so that you sit and stand correctly throughout and monitor how you move too. Sometimes, it is the subtlest thing that can trigger back pain.