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6 Best Stretches For Lower
Back Pain Relief
Back pain is one of the very common issue among many people worldwide. It is usually
caused by a sedentary lifestyle however; even too much physical activity can
result with back pain. In case you suffer from back pain, muscle
spasms or stiffness you can easily eliminate them with the following best stretches
for Lower Back pain relief. In this random facts Portal article we are going to share some stretches to get relief for lower back pain.
1. Knee to chest stretches
This stretch targets the lower
back and rear end muscles and it also helps align the pelvis.
How to Perform: Lie down on your
back with your legs extended and your toes pointing up. Bend your right knee
pulling your leg towards the chest. Hold your thigh or knee with your hands and
pull your knee as close as you can to your chest.
2. Lying knee twist
This stretches targets the paraspinal muscles and it also strengthens
the abdominal muscles.
How to Perform this Stretch: Lie flat on your
back and extend your legs. Bend your right knee and cross it to the left side
over your left leg. You should feel a gentle stretch that goes in your back and
buttocks.
Hold for 20 seconds and return to the starting position. Repeat three
times with each leg.
3. Yoga Cat/Cow
Kneel on all four making sure your shoulders and arms as well as hips
and knees are parallel. Gently arch your spine and take a deep breath and
tighten your core muscles. Return to starting position and then repeat 10
times holding 5-10 seconds in each position.
4. Piriformis seated stretch
This stretches targets the piriformis muscle which is often the cause of
radiating leg pain or sciatica.
How to Perform this Stretch for Lower Back Pain: Sit with your back
straight and cross your right leg over your left leg. Make sure your foot is
next to the thigh and pull your left leg towards the buttocks. Hold your right
leg with your left arm keeping your back straight and chest lifted all the
time.
Remain in this position for 20 seconds and repeat with the other side.
You should repeat the same 3 times with each leg.
5. Cobra stretch
This is an excellent stretch for the lower back and abdominal muscles.
How to perform this Lower back Stretch: Lie down on your
stomach, extend your legs, put the palms next to your head while your elbows
and forearms are flat on the ground. Gently push your body upwards until your
upper body weight is on your forearms. Always make sure your hips are on the
ground. As soon as you feel that your lower back and abdominal muscles are
gently stretching, remain in that position for 10 seconds. Then, return to the
starting position and repeat 5 more times.
6. Restful pose
This is an excellent yoga pose
which relaxes the entire body. Sit back on your heels and take a deep
breath. Exhale while moving your arms backwards towards the toes and bend your
torso until your head touches the floor. Remain in the position for 20 seconds
and return to the starting position. You should repeat three times.
That’s all about these best 6 starches
for Lower Back Pain Relief. We will share more lifestyle articles to make
your life better. Thank you for reading.
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