4 Effective Stretches That Relieve Lower Back Pain

By Stephen M

Lower back pain is becoming a common health concern that needs serious attention. Causes include ruptured disks, ligament strains from lifting heavy items, prolonged sitting, or bad posture. It may also be symptoms of serious underlying conditions like arthritis, osteoporosis, acute pancreatitis, or kidney stones. No matter the cause, some forms of stretching can provide relief.

Caution: These stretches are not a permanent solution but can help reduce the pain and strengthen the lower back muscles. Don’t overstretch yourself to prevent aggravating your condition.

Child’s Pose

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This simple but effective yoga pose stretches the spinal extensors, thigh muscles, and the gluteus maximus. The posture promotes blood circulation in the spine while relieving shoulder and neck pains. It also makes the lower back muscle flexible. You can practice this as much as you want or need.

Knee-to-chest stretch

This stretch relieves you of lower back pains and reduces tension in the hips and thigh muscles. However, persons with osteoporosis should avoid this because they may risk fracture in the vertebrae. To do this stretch:

Seated Spinal Twist

This posture works in the back, hip, and glutes and stretches the neck, shoulders, and abdominals. It also creates flexibility in your spinal area and stimulates the internal organs. To do this stretch:

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Pelvic tilt

This stretches to strengthen the abdominal muscles and eases the lower back of pains and tightness. It also works on the hamstrings and glutes. All you need is to: