lower back pain stretches

Lower Back Pain Stretches

A few weeks ago I wrote an article on Lower Back Pain Exercises and this week I thought I’d come full circle and talk about lower back pain stretches we can do to relieve all that tension.

The thing about lower back pain is that it can be alleviated quite easily if we spend a few minutes a day stretching it out. But before we get into that I thought it was important to look at the possible causes of lower back pain…

Lower Back Pain Causes

Let’s first look at the main cause for lower back pain. Most people I know have a job that involves them sitting down for most of the day, but even those who have the top of the line lumbar supporting chairs, lower back pain is still common.

The problem arises by keeping the hamstrings tightened in one position all the while not sitting upright in your chair. What’s happening here is that the muscles in your legs are pulling on your lower back and you’re not giving them a break for hours. Hence, why it’s important to try and get up and walk around at least once every 15 minutes. It’s also a good break for your eyes, so try and be vigilant of these breaks!

As you’re reading this you might actually find yourself noticing how poor your posture is and begin to straighten up your back. This is a good thing and a main reason for writing this article.

Another major reason for lower back pain is in contrast to the former, those who are standing all day or walking around a lot. If you’re one of these people and experiencing lower back pain then it may be a smart plan to take a look at your shoes and maybe even orthotics for your shoes. Having proper arch support and cushioning is very important for proper alignment of the vertebrae in your back.

Nevertheless, regardless of the cause let’s now take a look at lower back pain stretches we can incorporate into our daily routine to help alleviate and/or prevent lower back pain…

Lower Back Pain Stretches

Before beginning any stretching or flexibility training remember it’s better to have your muscles and tendons warmed up with just 5 or 6minutes of quick walking. Warm muscles and tendons means less chance of micro-tears which can make the problems worse.

Stretch 1: Knees to Chest Stretch ( refer to photo here )
Lie on your back, knees bent. Take both knees towards your chest using your hands until you feel a mild pain-free stretch. Hold for 10 seconds and repeat 3 times.

Stretch 2: Rotating Knee to Floor Stretch ( refer to photo here )
Lie flat on your back and use your hand to take your opposite leg across your body. Keep your other arm straight on the ground as shown. Hold for 20 seconds and repeat 3 times at a moderate pain-free stretch. Perform on each side.

Stretch 3: Prone Back Stretch ( refer to photo here )
Start lying on your stomach with your hands in the press up position as shown. Gently straighten your elbows, letting your back fall into an arch. Keep your back relaxed. Straighten your elbows as far as possible pain-free. Repeat 3 times.

Stretch 4: Psoas Stretch ( refer to photo here )
Start in the lunge position, with a leg behind you. Keeping your back straight and butt contracted, gently lunge forwards until you feel a stretch in the front of your hip. Hold for 15 seconds and repeat 4 times at a mild pain-free stretch.

Give these stretches a try and watch your lower back pain start to fade away. Have any questions or other ideas for lower back pain stretches? Please leave a comment below…