5 Stretches To Relieve Lower Back Pain Naturally

Stretches of the lower back do not require great physical effort, so anyone can do them at the slightest sign of pain in order to relieve it from simple way.

Various stretches and yoga poses can be gently performed to relieve lower back pain. Would you like to get down to it? In that case, here are 5 stretches that help counteract tension in the lower back and can relieve recurrent pain.

Low back pain is a very common problem in people who lead a sedentary lifestyle as well as in people who use electronic devices frequently for long periods of time, such as during the work day. In fact, according to the National Institute of Neurological Disorders and Stroke (NINDS) at least 80% of people experience low back pain for this reason.

This discomfort is characterized by a feeling of tension and stiffness in the lower back, sometimes accompanied by tingling and movement difficulties. Most of the time it occurs as a result of injury, such as muscle sprains or strains, jerky movements, or poor body mechanics when lifting heavy objects.

1. Lower thoracic kyphosis stretch

This exercise can be a bit tedious for those who have back stiffness or severe pain in the lower back. However, with a little practice it can be improved while achieving muscle and joint mobility. In addition, it is an effective stretch to increase energy and improve body posture.

How to do it?

• First, lie on your back on a surface and carefully support your back slightly below the level of the scapulae.
• Then, hold on to the surface and take a deep breath while letting the rest of your body drop in one smooth motion.
• The column will be curved on the surface. Hold for 5-10 seconds.
• Do 8 repetitions to relieve lower back pain.

2. Combination of psoas and hamstrings

These combination stretches are helpful for strengthening your back. In addition, they improve the posture and movement of the joints. Practicing them regularly can help improve coordination skills and strengthen the hips to avoid possible injuries.

How to do it?

• Find a supported surface, such as a table and two belts.
• Use one of the belts to tie one foot to one of the table legs, while the other is placed just below the metatarsals on the other foot.
• Using the belt, bring your knee towards your chest as you lie down on the table.
• Straighten the knee little by little until you feel the tension, hold for three seconds and return to the starting position.
• Repeat the same activity with the other leg to relieve lower back pain.

3. Cross hips stretch

The crossed hips stretch is one of the most complete and effective activities for the relief of lower back pain. In fact, since it improves flexibility, it is ideal for relaxing the shoulders, hips, and other parts of the body that are also affected by tension.

How to do it?

• Lie down on a mat and roll your pelvis to one side as you rotate your spine to the opposite side.
• One of the legs should be forward overhead, while the other is moved backward and the knee is flexed.
• Both arms are stretched to the side where the spine is rotated, as is the head.
• Hold the pose for 10 seconds and rest.
• Do 3 reps on each side.
• Combine stretching with deep breathing exercises to ease lower back pain.

4. Piriformis stretch

The piriformis stretch is a simple activity that stretches the muscles in your lower back to promote relief of tension and stiffness.

How to do it?

• Lying on your back on a mat, bend your knees and put your feet on the floor.
• Then raise your right knee to your chest and hold it with your left hand to stretch it for 5 seconds.
• Return to the starting position and perform the same stretch on the other leg.
• Increase resistance gradually, up to 30 seconds.

5. Hip flexor stretch to relieve lower back pain

The hip flexors are made up of the psoas major, minor, and iliac muscles, which in turn are attached to the lesser trochanter of the femur. Stretching it exerts a calming effect on the lower back, relieves pain and the feeling of stiffness, especially when facing poor body posture.

How to do it?

• Get on your right knee and put your foot in front of you so that your left hip and knee are at a 90-degree angle.
• Place your right hand on your hip on the same side and push it forward so that they are in front of your right knee.
• Keep your chest up and avoid leaning forward.
• Hold for 10 seconds, rest and repeat on each side to relieve lower back pain.

The spine and back are very important areas of the body because they help you to stand upright. An investigation published by the Mutual Collaborator of Social Security (FREMAP) indicated that sport and physical activities are practices that collaborate in bringing many benefits to the body.

Likewise, you must take care of your diet, try to maintain an adequate weight, avoid vices such as tobacco and alcohol, seek to reduce anxiety and stress, and finally, take care of sleep hygiene. All this would be a great contribution to the care of the back and lumbar area.