Everyday Stretches to Reduce Lower Back Pain

Tue June 22, 2021

Lower back pain is a common issue among men and women around the world today. Over time if you do not do anything about this pain it is just going to continue nagging you and getting worse. If you have lower back pain, start doing these stretches everyday to strengthen your back and decrease pain.

Knees To Chest Stretch

This is a very simple stretch that will help relieve your back immediately. All you have to do is lay down on your back and keep your legs flat. Then you are going to bring one knee as close to your chest as possible. Pull your knee to your chest by grabbing your hamstring and bringing it in. Do this for 30 seconds and then switch legs and bring your other knee up for 30 more seconds. As you are doing this be sure to take long slow deep breaths to stay calm and relaxed.

Supine Piriformis Stretch

Once again you are going to start by laying on your back but with your feet flat on the floor and knees bent. You are then going to take one leg and place your ankle on your opposite thigh. Once you do this you will immediately start feeling pain being released. Now you are going to grab the hamstring of your leg while your foot is still flat on the floor. Pull this leg as close to your chest as possible and try to hold for a whole minute for the best stretch. When you finish, switch lets and stretch for another minute.

Sphinx Stretch

Start by laying flat on the ground with your stomach on the floor. You are then going to place your elbows on the ground beside you so that your chest comes off the floor. Once this happens you are helping rebalance the natural position of your lower back while strengthening your spine. If you need more of a stretch you can place your hands on the ground and push down once again. This will cause your chest to come further from the ground and will open up your chest as well as strengthen your core.

Child's Pose

The child's pose is also known as the balasana when doing yoga and is a very useful stretch. Start by getting on your knees and sitting onto your heels with your feet together. Once you have done this you are going to widen your knees as much as you can and try to place your chest on the floor. Stretch your hands out as far as possible and breathe deeply. This stretch is going to relieve any lower back pain or tension.

There are many great stretches that you can be doing to relieve lower back pain and tension when you are at home. If you have any questions give the professionals at Crafted Physical Therapy a call at (720) 204-4567 or visit our location in Longmont, Colorado.