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Stretches For Lower Back Pain – Easy and Effective Exercises to Relieve Lower Back Pain



Do you suffer from chronic back pain or tightness in lower back? Doing Stretches for Lower Back Pain is a great way to ease the tension from your back while at home or when away from home. Chronic back pain can cause much stress in our lives and cause people not to get enough sleep. The pain and suffering we go through daily can lead to a lot of depression in some cases.


Stretches for Back Pain will help alleviate lower back pain and let us move freely.


While some severe cases of lower back pain may be due to a specific medical problem, it is often simply a sore muscle or joint and is so easy to soothe with a couple of easy stretches. You can try some of these stretches from our picks on the best stretches for lower back pain.


But before we look at our picks on the best stretches for back pain relief, have a quick look at the points that everyone must remember to relieve back pain.


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Essential Points for Doing Stretches for Back Pain Relief


The best stretches for lower back pain are ones that not only help to reduce muscle tension but also strengthen the core abdominal muscles, which support the entire body.


So, what type of stretches are the best for lower back pain?


The ones where you are almost stretching out your muscles. This may sound easy, but it puts tension on the surrounding discs when you stretch your muscles. So it’s vital that when you stretch to do it slowly.


So when doing the stretching exercises for back pain, there are times when you won’t feel it because it’s just stretching. But remember, the best stretches for the lower back pain start slowly and use lots of movement.


These exercises and stretches will tighten the muscles around the spine and work instantaneously to alleviate back pain.


So, these are the essential points that everyone should remember when doing stretches for lower back pain relief.


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Always Consult a Doctor First


I highly recommend that you seek a doctor’s opinion before beginning any workout program. While many types of exercise programs are available today, not all of them will be safe for you. Never perform an exercise without first checking with your doctor and their recommendations.


Put Some Effort


There are many lower back exercises for pain relief and these stretches will provide you with immediate and long lasting results. But everyone must know that these stretches do take some work.

But if you are looking for a pain reliever and want to avoid surgery, then these exercises will provide pain relief and help you prevent lower back surgery later on in your life.


Proper Nutrition


In addition stretches and exercises for lower back pain, you also need to make sure that you are eating the right foods. You want to eat foods that will provide you energy, keep you healthy and help you maintain your core strength.


Lose Extra Weight (if you have any)


You don’t want to be carrying extra weight that will put added stress on your back.

You want to lose the fat around your mid-section. You must check your BMI to know about your ideal weight.

If your Body Mass Index is not in the ideal range then you must try to lose all the extra weight before doing lower back stretches.

This will make it sure that you are enjoying good use of these exercises and stretches for the lower back pain.


Get Enough Rest


Another factor in achieving your goal for the best stretches for lower back pain relief is to remember to get enough rest. As stated above, you want to exercise at least three times a week, but you also want to give yourself the time for rest.

The best stretch is where you completely stretch your muscles but allow them to heal afterward completely. You can do this by simply getting enough rest.


Strengthen Your Core


If you are looking for the best exercises for lower back pain relief, then I do think that your goal is to strengthen your core muscles, increase your flexibility, and lengthen your spine. All of these things are vital to reaching your goals and staying fit and healthy. While it may not seem like fun at first, exercising regularly will pay off for you in the long run.


Stretches for lower back pain relief should always start at the source. The first thing you need to be doing is strengthening your core. That means not only improving your posture but also working your abdominals. Many different types of abdominal strengthening exercises will help you do just this.


Always Start With Warm-Ups


To start, you want to start with warm-ups and stretches. Warm-ups will improve your flexibility, and they will help you prevent injury. Stretches will also help loosen up your muscles and improve your range of motion as well. These combined are excellent for avoiding further injury, but you need to make sure that you are starting them.

Stretching in this sense means simply engaging in a series of activities that get you moving in a slightly forward and backward fashion.


Ensure Proper Breathing


Breathing is one of the most critical aspects of this exercise because it allows you to engage in the activity and breath through your diaphragm.

When you do some exercise, always have reasonable breathing control. It can be very easy to forget but if you take a deep breath and then let it go, it will help to calm your body and muscles.


Maintain a Good Posture


You can also use hand movements for the stretches or use your legs, but you need to keep your back straight throughout the exercise. You don’t even need to move your legs during the stretches. Just take baby steps, and as you reach each stretch, you can either increase your depth of breath through exhalation or deepen your diaphragm breath.


Other significant stretches for back pain patients include those that involve extended flexion and extension of the spine and those that involve flexion and rotation of the spine. Extend your arms out to your sides, and lean back until your neck feels comfortable, and then extend your legs as far as you can.


Also Read: How to Relieve Back Pain Fast


Simple Stretches For Lower Back Pain Relief


Lower back pain is such a monster. And not only because it can make you feel like you’re rebelling against you, though that’s part of it. Back pain, at its core, is merely a symptom of some other issue. To cure the symptom, you need to understand what the underlying problem is.


Toe Touch


The most common of the best stretches for back pain relief is the toe-touch stretch. This stretch targets the piriformis muscle, which is the primary muscle group responsible for the sensation of pain in your lower back.

To perform this stretch, grab your toes and make a fist of them, then touch your thumb to your index finger and stretch your fingers out as far as they will go.

Slowly but surely, continue stretching your fingers until your fingertips touch again. Make sure your toes touch the floor gently. Then stand with your feet shoulder-width apart.

Toe touches involve using one leg and simply touching the tip of the other foot against the opposite knee. This causes an instant contraction of the muscles of the spine.



Knee-High Stretch


This stretch is suitable for those who have knee problems.

Stand with your feet hip-distance apart.

Lean against the wall with your knees up to your chest.

Keep your chest close to the wall, and your head up until your neck pain begins to abate. Relax into the stretch.


Piriformis Stretch


Piriformis stretch is excellent for those who experience pain around the buttocks and hips. Stand with your feet shoulder-width apart. Lean against the wall with your buttocks as high as you can and hold that position.


standing piriformis stretch for back pain - blog post featured image by pakistanonline
Standing Piriformis Stretch


Shoulder Deep Stretch


For many, this is one of the best stretches for lower back pain. It stretches out the muscles that support the shoulders. Stand with your feet shoulder-width apart.

Lean against the wall, but make sure your upper body is not tilted backward. Now relax into this stretch.



One-Leg Stretch


This stretch is suitable for anyone who has lower back pain. Stand with your feet hip-distance apart. Lean-to one side, but do not relax. Tuck your pelvis to the other side as far as possible while keeping your back straight.


standing girl doing one leg stretch for lower back pain
One Leg Stretch for Lower Back Pain

Hanging Stretch


You can do this from a sitting or standing position. Begin by lying on your back with your hands resting under your knees. Tuck your pelvis to your chest, but remember not to tuck it too far in.


Cat Stretch


Another of the best stretches for back pain relief is the cat stretch. To perform this stretch, place your hands on the ground and make a beckoning motion with them toward your opposite shoulder. You will want to gently pull on your upper body until you feel a slight stretch in your back muscles. Stop gently when you feel the stretch.


girl doing cat stretch for lower back pain
Cat Stretch for Back Pain


Hamstring Stretches


Another one of the most beneficial lower back pain exercises is the hamstring stretches. The hamstring stretches target the hamstrings or the muscles of the leg. To perform these hamstring stretches, place one leg in the sitting position and then extend it in front of the other, making sure that it is straight.

Next, place the other leg in the standing position and extend it behind the first leg. Keep both legs in the sitting and standing positions as you gently pull on them like the toe touch exercise, and continue stretching until you feel a gentle stretch. Do a few sets with each leg and enjoy improved lower back mobility!



Hamstring Stretches are one of the easiest lower back stretches.

Because it only requires sitting on the floor, with your hands on the floor and your legs together, as if you were standing, but with your back bent.

Now, inhale deeply and go slowly, barely touching the floor as you exhale. Repeat the whole pose three times. If this doesn’t feel very comfortable, you can add some light yoga movements here and there.


Final Thoughts


So, these are some of the best exercises for softening and elongating the spine and will help a great deal toward eliminating lower back pain.

A few simple yet effective stretches and lower back exercises can make a difference in how you feel overall and can lead to a decrease in pain. Make sure you’re doing a warm-up and a cool-down routine that include stretches. If you do not have any flexibility or strength in your core muscles, you may want to include some yoga or Pilates instruction as well.

A good workout program alternates between exercises for your upper body and lower body so that you’re working different muscles and strengthening and stretching them simultaneously. A well-rounded workout routine will provide overall, long-lasting health benefits.

These are just a few of the best stretches for lower back pain exercises. There are many more you can do. Do them several times a day or as needed. If you cannot perform a stretch or feel pain after doing a stretch, try to wait a day and do another one.

The number of times you do these stretches will vary depending on how much you can tolerate. And as always, be sure to check with your doctor before starting any exercise routine, especially if you have any medical condition or have been diagnosed with a chronic illness.

One thing is sure that there are numerous lower back pain exercises you can do without the risk of causing injury. It is a matter of finding the ones you can tolerate and sticking with them. Of course, there are no guarantees that you will never need back pain relief, but it can certainly improve your chances of avoiding injury if you avoid stretching.


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