Exercises and stretches to relieve lower back pain

Exercises and stretches can be effective for relieving lower back pain. These techniques can help to strengthen the muscles in your lower back, increase flexibility, and improve your overall posture. Here are some exercises and stretches to relieve lower back pain:

Knee-to-chest stretch:

Lie on your back with your knees bent and feet flat on the floor. Use your hands to gently pull one knee towards your chest, holding the stretch for 15–30 seconds. Repeat with the other leg.

Cat-cow stretch:

Get on your hands and knees, with your hands directly under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your back, tucking your chin towards your chest. Repeat for 10–15 repetitions.

Pelvic tilt:

Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and press your lower back into the floor, holding for 5–10 seconds. Release and repeat for 10–15 repetitions.

Hip flexor stretch: Kneel on one knee, with your other foot flat on the floor in front of you. Lean forward into your front leg, feeling the stretch in your hip flexor. Hold for 15–30 seconds and repeat on the other side.

Child’s pose: Start on your hands and knees, then sit back onto your heels with your arms stretched out in front of you. Hold for 15–30 seconds.

Wall sits: Stand with your back against a wall and your feet shoulder-width apart. Slowly slide down the wall, bending your knees until they are at a 90-degree angle. Hold for 10–20 seconds, then slowly rise back up.

Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes as you do so. Hold for 5–10 seconds, then lower back down. Repeat for 10–15 repetitions.

When performing these exercises and stretches, it is important to listen to your body and avoid any movements that cause pain or discomfort. Start with gentle movements and gradually increase the intensity and duration of your exercises as your body becomes more accustomed to them.

In addition to these exercises and stretches, it is also important to maintain good posture, engage in regular exercise, and avoid prolonged sitting or standing. By incorporating these techniques into your daily routine, you can help to relieve lower back pain and improve your overall spinal health.