5 Best Stretches For Lower Back Pain

These phrases are spoken by fellow employees, family, colleagues, nearly everyone we touch frequently will tell them earlier or later. In fact, a study at North Carolina University has found that over 80 percent of people will experience back pain sometime in their life. The spinal cord frequently changes degenerative as people develop old.' My back kills me.' As these modifications happen, the back pain can boost as there is less room between the vertebrae.  The stress is discharged when the spine is bent.  This frequently results in a bending program to alleviate lower back pain symptoms.  Four stretches here.

1. Prayer Stretch 

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5 Best Stretches For Lower Back Pain
Tucking the legs below, sit on your heels and curve in front of your waist, stretching your arms out over the head to the floor. (The aim is to get the bottom muscle mass).  Hold on and lay back up for 30-60 seconds.  3-5 times repeat.

2. Single Knee To Chest 

5 Best Stretches For Lower Back Pain
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Hip tension is a common source of lower back pain.  Lie on the back with one knee bent and one arm directly to extend the hamstrings, the lower lip, and the glutes.  Place your hands behind your arm, press back to your thorn until the bottom of your arm gets a gentle squeeze. You can also put your hands on the shin or knee over the bent leg, and pull to your thorn.  Keep 30-60 seconds, change feet and do the same thing. For each leg, replay 3-5 times.

3. Pelvic Tilt 

Core control and stability deficiency are the keys to lower back pain. When the abdominal muscles do not work, the lumbar spine muscles have to work harder to balance the body. Lower back pelvic tilt A great way to improve core stability is to lie flat with your knees tilt.  Tight the abs (as if bracing to the stomach) and tighten the back into the ground. Take the stomach straight.  Hold 10 seconds for this shrinkage and repeat 10-20 times.  You can either rest your arms at your sides or behind your head according to how comfortable you are. It is important to remember: 

  • With this stretch stay flat on the floor hold your feet. 
  • Press the floor on your shoulders,
  • But relax. Do not hold your breath when doing this

4. Cat-Cow Stretch 

The stretch of cat-cow is a fantastic way to raise your back while extending your hips, throat, and chest.
5 Best Stretches For Lower Back Pain
Image Source: POPSUGAR Photography / Louisa Larson

  • Follow the following steps to make the cat-cow spread: go all fours at the tabletop (palms and knees on the floor).
  • Click on your feet and palms, so that your stomach can fill up with air.
  • Exhale, tuck in your neck and arch your back to the roof.
  • Follow this motion model and move with every breath.
  • Do it for one to two minutes.


Place your hands forward rather than straight under your arms if you have wrist worries. Place a cushion underneath them to paddle and hold if you have knee worries.


For closer holds, stay 5 to 20 seconds at a moment in every place, instead of shifting each respiration.

5. Sphinx Stretch 

The sphinx section is a soft, active and relaxing backbone. This child backbend extends your backbone, buttocks, and neck, strengthening it.

  • Follow the following steps to complete the sphinx stretch: Lie down on your stomach, underneath your knees with your wrists and your hands extending downwards.
  • Distinguish your feet a little. It's all right to tap your big toes.
  • Put your lower back, flesh, and legs in a gentle way as you raise your face and neck.
  • Stay powerful and breathe profoundly in your reduced back and abdominals.
  • Push into the ground your pelvis.
  • Look forward or look your ears softly.
  • Keep this pose 1 to 3 minutes long.

While lower back pain is very common, you don't have to live with it every day. Improved hip flexibility and core stability, as well as stretched back muscles, can decrease lower back pain signs. But if you have chronic back pain, the above lengths may assist, but further therapy may be necessary.

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