Lower back pain is a fairly common issue among adults.
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In fact, chances are that you’ll encounter that problem at least once in your life and one of the most important things to fix these issues is to do lower back stretches to relieve tight and painful back
There are plenty of reasons that can cause lower back discomfort of various severities such as muscle strains, poor posture, muscle imbalances, overtraining, and excessive sitting/lying.
Of course, if it’s an issue that arose from an injury or it’s been bugging you for over 2 weeks without improvement, it’s a good idea to consult with a physio.
In most cases, though, it’s a matter of stiff muscles resulting from sitting at a desk all day or going a bit too hard at the gym.
“Your best position is your next one.”
Dr Kelly Starrett
Our bodies are made for moving and being too long in the same position will almost certainly lead to stiffness, imbalances, and pain.
This, in turn, kicks off a trickle-down effect that causes postural problems and misalignments that deepen the problem.
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The good news is that it doesn’t take much to fight back the negative effects of excessive sitting or repetitive motions.
Usually, regular stretching and being more active will do wonders for your back’s well-being.
Before we hop on to the stretches in store…
I want to quickly remind you to be mindful of your limits and not push your body over them. Take it slow and ease into each stretch. With time and consistency, they’ll feel more and more comfortable.
With that in mind, give these lower back stretches a go.
Lower back stretches to relieve tight and painful back
1. Child’s pose & Child’s pose with side stretches
The child’s pose is one of the most popular yoga poses. It’s not only calming for the mind but also a gentle way to stretch your back muscles.
- Start on your fours and sink back sitting on your heels.
- Your belly can either rest on your thighs or you can push your knees out to the sides of your torso for an additional groin stretch.
- The extended version of the child’s pose is with your arms extended above your head – this will gently lengthen your spine.
- Reach out with both hands to the side for a more intense stretch starting from your lats all the way down to your lower back.
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2. Butterfly
The Butterfly pose will not only stretch your lower and mid-back but open your hips as well.
- Sit on the ground, bend your legs, and place your feet against each other. Pull them as close to you as you can.
- Push your knees towards the ground and lean your hips forward, trying to lower your chest as much as you can.
- Hold for 30 seconds to a minute. Repeat 3 times.
Did you know?
The piriformis is a small muscle lying underneath your gluteus maximus (the biggest muscle in your body and the one most responsible for the shape of your butt).
3. Single Leg Forward Fold
This variation of sitting forward fold will stretch almost your entire posterior chain (muscles on the backside of your body) – from calves, hamstrings, lower and mid-back.
- Sit on the floor with a straight back.
- Bend your left leg and place the foot against your right thigh.
- Lean forward and reach for your right foot. If you cannot reach it yet, just lean as far forward as you can.
- Hold for a minute and repeat on the other side.
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4. Piriformis wall stretch
Although small, the piriformis aids with rotating the hips and thighs thus enabling a lot of our daily movements like walking, running, sitting, etc.
Due to its closeness to the sciatic nerve (the largest nerve in the body), any tightness or irritation of the piriformis can cause pain along that nerve starting from the lower back and going down through the glutes and back of the leg.
Regular stretching of the piriformis can help you to avoid the negative impacts of excessive sitting.
- Lie on your back, bend your knees and place your feet on the wall.
- Put your left ankle right above your right leg’s knee.
- You can gently push your left knee towards the wall for a slightly more intense stretch.
- Hold for a minute and switch sides. Repeat as you feel needed.
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5. Sitting piriformis stretch
Yet another stretching exercise to address the piriformis.
- Sit on the ground with your legs extended in front of you.
- Bend your left knee and place your left foot over your right leg on the outside side of your right knee.
- Twist your spine and torso to the left.
- Place your left hand behind you to support the pose and your right arm on your left knee. You can gently press against your left knee to make the stretch a little more intense.
- Hold for 30 seconds to a minute and switch sides. Repeat as needed.
6. Wall candle stretch
This is a very simple, yet effective stretch to release tight hamstrings and lower back.
- Lie with your back flat on the ground.
- Get as close to the wall as possible, trying to have your buttocks touching the wall.
- Extend your legs up on the wall. Keep the position for a minute, a minute, and a half.
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7. Candle roll-back (Plow pose)
This is quite an advanced progression of the candle stretch and if you find it too demanding, just skip it until you build up enough flexibility.
- Lie on the ground with your palms pressed on the ground.
- Exhale, press your hands against the floor, and without bending your legs, bring your feet behind your head.
- Hold the pose for 1-2 minutes and slowly come out of the pose. Repeat 2-3 times.
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8. Overhead squat against the wall
This one will bring relief to your lower back, lengthen your spine, and open up your hips.
- Lie on your back, bend your knees and place your feet on the wall.
- Bring your body as close to the wall as possible.
- Knees are aligned with your feet.
- Extend your arms above your head.
- Hold for a minute, or a minute, and a half.
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A Few Tips
It’s essential that you stretch consistently, especially if you spend a big portion of your day sitting.
People with manual jobs that require a lot of repetitive motions will benefit from regular stretching and mobility work as well.
The body is a highly complex machine and maintaining it in optimal condition takes some effort but it doesn’t need to be a chore.
Whenever you’re stretching, try to focus on your breathing, clear your mind of any thoughts, and relax not just your body but your mind as well.
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