Back pains are one of the greatest known curses of the working class people today. At some point of life everyone has to face back pain issues be it an athlete or any IT professional. The major cause for back pains are the strained muscles that make the mobility of an individual a hard task to accomplish. So here are some of the stretches that you can do quickly to soothe those strained muscles for lower back pain relief.
Stretches for lower back pain relief
- Knee Twist
Knee twist is one of the well known stretches not just for lower back pain relief but also for hips and neck. This twist basically curls our back and releases the strained muscles located at the back and neck. All you need to do is, lie on your back on the floor mattress and stretch out your arms on your sides making a T and slowly start bringing the knees closer to your chest. Now slowly move your knees to the left of your body and start exhaling and hold this position for 1-2 minutes for best results and do the same for the right side as well.
- Bottom Stretch
This stretch is well known for its mobilization and stretching of spine. This workout is also great for hips and shoulder muscles and helps in hip fat reduction as well. For lower back pain relief, make a horse pose i.e. place yourself on your knees and place your hands in front of them making your back parallel to the floor with head looking forward. Now slowly start moving backwards without disturbing your hand position and place your hips on your ankles and remain in this position for at least 1-2 minutes and repeat for minimum of 10 times a day for best results.
- Hip Stretch
As the name suggest this stretch mainly focuses on the hip and shows its affect on the back, neck and shoulders as well. This stretch must be done with care for lower back pain relief as doing it inappropriately can make the pain and situation worse. All you need to do is, stand on your floor mat erect with legs at least shoulders distance apart. Now place your right leg forward and bending your knees in such a manner that the left knee is on the floor as shown in the image above. Make sure that your back is erected and not bent and remain in this position for at least 30 seconds for best results.
- Single knee stretch
This stretch is a great remedy for lower back pain relief as well. This is because it also focuses on shoulders, neck hips and thighs. This stretch is also a well known hip reduction workout. Lay down on your back with your hands place firmly on their respective sides. Now slowly raise one of your knees and bring them closer to your chest. Now gently try to bring them closer with your hands and bring your chin closer to your knees. Now repeat the same with your other knee. Keep in this position to 30 seconds for best results.
- Bend back stretch
This stretch is one of the simplest yet one of the most effective stretches for lower back pain relief. This stretch mainly focuses on back, neck, hips and arms and soothes the strained muscles located there. All one has to do is, lie down on your stomach on the floor mattress with your elbows on the either side of the body as shown the in the image above. Slowly rise up with the help of your elbows and keep your head straight. Now rise as much as you can so that your back stretches to its limit. Do not force yourself and do it gently.
- Hamstring stretch
As the name says, this stretch mainly includes your hamstring muscles located in the thighs. This workout mainly focuses on thighs, hips, back and neck. This stretch is one of the best for lower back pain relief as it is easier and has lesser side effects as compared to any other stretch exercise. All you need to do in this stretch is lie down on your back on the floor mattress and slightly bend your knees. Now place your palms below your right thigh and start pulling raise your leg facing the roof or sky. Now repeat the same with your left leg as well and remain in that position for at least 30 seconds.
- Total stretch
Last, but not the least comes the total stretch. Stretch expands the back muscles and spine to its limits and one of the best known stretches for lower back pain relief. This stretch mainly focuses on back, hips, arms and neck. All you need to do is stand on your floor mat erect with your head straight. Now raise both your arms straight up. Now bend forward without disturbing your arm position and try to touch your feet with your palms. Make sure that your knees are not bent. If you are unable to do it don’t force yourself and do it gently.
[Also Read: Best stretch exercises for neck pain relief]
The above are the stretch exercises that can help you with lower back pain relief. But if you’re having knee pain problems or any chronic issues that can cause hindrance, kindly consult your physician before performing these stretches.
Bio Optional: Senior Writer for Jhealthy.in, an avid reader, and fitness enthusiast who simply lives to write and talk about all kinds of stuff related to health. Focusing on how to lose weight with Indian GM diet and Natural remedies for narcolepsy!