5 Effective Lower Back Pain Stretches

I wanted to show you the 5 Effective Lower Back Stretches.

5 Effective Lower Back Pain Stretches

CLICK HERE to watch the video.

#1 – Double Knees to Chest

Lie on your back on the floor. Relax the upper body. Bend both knees and pull them towards your chest. Hold to that position for a couple of seconds, then bring them back down. You are looking for a stretch in the lower back seat area.

If it’s difficult for you to do this exercise on the floor because of your lower back pain, you can do the stretches in your bed. That way it would be easy for you to get on and off.

Double Knees to Chest

Start off with 1 set of 2 reps. Perform this exercise for a hold of a couple of seconds then build it up for 20 seconds. The intensity is light. You are looking for a light stretch in the lower back, hip, and pelvis area.

#2 – Single Knee to Chest

Lie on your back on the floor. Relax the upper body. Bend one knee and pull it towards your chest. You are looking for a stretch in the low back and pelvis area.

When it comes to the hand positions if you have knee pain, first thing is you can pull the knee towards you from the hamstrings. Then if you can’t bend your knee that much, you can place your hands on the top of the knee. The second thing is if your leg is straight, you’ll feel more stretch and that would be uncomfortable to your lower back.

What you can do is bend one knee to put the lower back into a better and more comfortable position. Then you do the single knee to chest exercise.

Single Knee to Chest

Start off with 1 set of 2 reps alternating back and forth. Perform this exercise with a hold of for 3-5 seconds then move to 20 seconds hold. The intensity is light. We are doing a static stretch. You are looking for a light stretch in the lower back and pelvis area.

#3 – Single Leg Twist

Lie on your back on the floor and put your hands out to the side. Relax. Drop your whole body. Bend one knee and bring it across your body. Rotate through the pelvis and low back area while maintaining your shoulders on the floor.

The opposite shoulder might lift but use your one hand to keep it on the floor. Then switch to the opposite side and repeat the movement.

Single Leg Twist

Start off with 1 set of 2 reps on each side, alternating back and forth. Perform this exercise for a hold of 20 seconds. The intensity is light. This exercise is a pretty intense stretch and put a lot of rotation and twisting in the low back area.

Alternative Exercise: Double Knee Side to Side Exercise

Lie on your back on the floor. Bend your knees and put your feet together. Drop your knees to one side as far as you can, then drop them to the other side.

This is the alternative exercise that you can do if the Single Leg Twist is too much for your back.

Double Knee Side to Side Exercise

#4 – Forward Fold

Begin in a nice and upright standing position. Feet are both hip-width apart and slightly bend your knees. Bend through the pelvis, then bend through the low back area and hang your arms and your body forward. Hold to that position for a couple of seconds, then go back to start position.

Forward Fold

Start off with 1 set of 2 reps. Perform this exercise for a hold of 3-5 seconds then progress to 20 seconds hold. The intensity is light. You might feel a stretch in your hamstring and glute areas.

Some people might feel a bit of stretch traction on their low back area. It all depends where your tightness is. If your tightness is in your hamstrings and glutes, that’s probably where you’ll feel the stretch. If your tightness is in your spine, then that’s where you’ll feel the effectiveness of the stretch.

#5 – Pigeon Pose

This exercise stretches out the rotators of the hip. A lot of times with back pain, you get tightness in the hip and we work on to stretch it out with this Pigeon Pose Exercise.

Begin in a push-up position. Bring your left leg up across, then lean into that leg and stretch out the rotators of the hip.

Pigeon Pose

Start off with 1 set of 2 reps alternating back and forth. Perform this exercise for a hold of 3-5 seconds then progress to 20 seconds hold. The intensity is light. We’re looking out and working on the rotators of the hips.

Give these five exercises a go. They are very effective when it comes to low back pain.

If you are sick and tired of not knowing what to do about your low back pain flare up, then check out the Low Back Pain Solved program.

Take care!

Rick Kaselj, MS

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1 Comment

  1. Is the 4th exercise, the pigeon pose, for lower back pain alright to do if you have hip replacements done on both hips? Mine have been done about 9 years ago. Please some advice on that and thank you.

    [Reply]

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    Rick Kaselj Reply:

    Hi Marianne! This is Muriel from EFI. When you plan on doing any of the exercises, especially if you are doubtful whether it is safe or not, I suggest you ask your surgeon about it. Lifetime precautions for hip replacement vary from procedure-to-procedure and from surgeon-to-surgeon. If you can still recall the hip precautions given to you by your surgeon, then you may refer to it, or you can directly ask your surgeon about these exercises as he/she knows better the allowable movements and ranges for your case.

    I hope your doctor approves most of the exercise. If not, you may tell us the precautions and I’ll try my best to give a modified way of stretching the muscle if there is any. I hope to hear from you soon. Take care! 🙂

    [Reply]

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