Keep Your Pain At Bay With These 6 Lower Back Stretches

Struggling with lower back pain? It's extremely common in today's society! Here's how to manage pain and tension with these lower back stretches.

From morning 'til dawn, you feel it. The ache grows worse by the hour. You're experiencing the blows of chronic lower back pain.

The question is: how do you treat it? While there are a number of different things you could do, one of the best options is to engage in regular stretching.

Looking for some good lower back stretches? Then read on. Here are 6 of the best stretches for lower back pain.

1. Supine Twist

The first lower back stretch we're going to cover is the supine twist. Start this stretch by lying back-down on the ground. Once there, extend your arms out to your sides, creating a "t" shape with your body.

Then, take one leg and bend it at the knee, bringing it over your other straightened leg. Move at the hips until your foot is just behind the knee on your opposite leg.

Whilst doing this, twist your neck and face the direction of the leg that is currently being bent. Hold this position for around 5 seconds, applying as much pressure as possible.

Then, switch to your opposite leg, holding for 5 seconds. Alternate back and forth for a set of 5 or 10 reps.

This stretch will hit not only your lower back but your glutes as well. It's great for getting ready in the mornings, and will also prepare you to engage in physical activity.

2. Plank

You may or may not have heard of the plank. This is a simple but taxing exercise that simultaneously stretches the back and strengthens the core. Believe it or not, it was actually a huge internet fad back in 2011.

How do you do the plank? Start out by laying on your stomach. Then, take your forearms and lay them flat on the ground so that they're parallel with the rest of your body; It's best to make a fist with both hands, as it offers much-needed support.

Once your forearms are in position, lift your torso up and form a straight line with your back and legs. Your toes should be pointed on the ground and should be around shoulder-width apart.

Then, just hold the position. First, hold it for 10 seconds, then hold it for 20, then 30, then 40, and so on and so forth. The longer you can hold the position, the more stretch your back will receive, and the more you'll build up the muscles in your core.

3. Chair Lumbar Stretch

If you're getting ready for a day at work, you might consider facilitating some stretches in your chair. This requires just an office chair and maybe a lumbar support pad (like the ones discussed here in this article from Everlasting Comfort).

This is a simple and fairly natural stretch. First, sit down on your chair. Once there, push your lower back as far back into the chair as it can go. Then, bend at your mid-back, using your lumbar support pad as a sort of fulcrum.

Stretching in this manner (and holding such a stretch for 20 to 30 seconds) can go a long way in loosening up the muscles in the lower back. This can result in relieved lower back pain throughout the day.

4. Child's Pose

Our next stretch is a popular yoga pose. That said, you don't have to do yoga in order to reap its benefits. It's called the child's pose and it's very easy to do.

Start this pose by getting down on your hands and knees. From that position, slide your hands forward, leaning until your arms are fully straight and extended.

Hold this position with your face pointing toward the ground. Then, slide your hips back so that they're positioned by your heels.

Once you're in this position, hold it for approximately 20 seconds. Do a few sets of these and you're sure to get a great stretch in your lower back.

5. Bridge Pose

Another of the top yoga stretches for lower back pain is the bridge pose. As with the child's pose, this pose is best done on a yoga mat or other padded entity.

Start by laying flat on your back with your arms fully extended and your hands flat at your sides. Then, pull in your feet so that your lower legs are perpendicular to the ground.

Once you're in this position, elevate your butt and tighten your core so that your torso and upper legs form a straight line. Then, just hold that position for around 30 seconds.

This stretch will not only help to relieve pain in the back but it will also work to engage the abs and obliques. This will improve your core strength, helping you to maintain good posture and combat lower back pain over time.

6. Knee to Chest

Another stretch to try is the knee to chest stretch. This stretch is done on the floor and is best done on something soft, like a yoga mat, for instance.

Start by laying flat on your back with the soles of your feet flat on the floor. Then, pull your knees up toward your chest, using your hands to bring them as close as possible.

While doing this, make sure that your head is flat on the ground. You should be looking straight up (though it's okay to keep your eyes closed).

Then, just tighten up and hold the position. Holding it for 20 to 30 seconds will elongate the lower back, loosening muscles in the area so that ultimate flexibility is achieved.

These Lower Back Stretches Can Make a Big Difference

If you're suffering from chronic pain, these lower back stretches can make a big difference. No, they won't eliminate your pain entirely. However, they will help to make it manageable.

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