Lower back pain probably is the most universal health issue, almost everyone experiences it at some point.
Why am I having lower back pain?
There are various reasons that can cause that pain in your lower back area. From a symptom of underlying health condition to a result of an inactive lifestyle, lower back pain can happen to almost anyone of us. It sometimes can be so debilitating and annoying.
Luckily, lower back pain usually gets better itself, as time passes. However, if it doesn’t, there are some stretches for lower back that you can practice to help lessen the pain.
4 stretches for lower back you can do at home
This is probably the easiest stretch that everyone can do. With a few simple steps, this pose offers gentle stretches for lower back muscles and tension relief along the spine. It also puts your body into a relaxation mode, hence, enhance your flexibility.
How to do: Tuck your legs underneath so the knees are under your hips as you bend down. Stretch your arms straight over your head while folding forward. Hold this pose for 20-30 seconds and meanwhile, take deep breaths.
This pose is known for stretching the lower back area and relaxing the lower body like hips, thighs. In this way, it gives your body the overall relaxation.
How to do: Lie flat on your back. Bend your right knee and pull it up to your chest. Wrap your hands around your knee as you pull the legs. Hold this pose for 20 seconds, then slowly release and straighten your legs. Repeat with your other leg.
This core engagement exercise will teach you how to make use of your abdominal muscles. This exercise is good for pain relief and muscle relaxation.
How to do: Lie on your back. Breathe in as you draw your back flattened against the floor. Hold this pose for 10 seconds. Release and relax your muscles. Repeat for 3-5 times.
This stretch is one of the best stretches for lower back and also for the spine. It stretches the neck and back torso as you open your chest for deep breaths.
How to do: Start with the tabletop position, your hands and knees on the floor. Make sure your wrists under your shoulder and your knees under your hips.
First, Cow Pose: Inhale as you expand your belly towards the mat. Meanwhile, eyes up to the ceiling and lift your chest.
Next, do the Cat Pose by exhaling, drawing your belly to your spine. As you do it, round your back toward the ceiling.
Repeatedly changing between the two poses to complete the set.
Your lower back is used for almost all activities on a daily basis, so it’s prone to pain. We hope with those stretches for lower back suggested above, you can finally avoid that bothersome health issue.