Lower back pain is a common problem for many people who sit at a desk all day or rush from task to task without any time to move. Gentle stretches for lower back can loosen tight muscles, help relieve back pain and make your back feel more relaxed. When you stretch with control and breathe calmly, the muscles in the lower back and around the spine start to release tension. These three simple stretches are a safe way to begin caring for your back again every day.
Lower back pain is a common problem
Lower back pain is a common problem that can appear after many hours of sitting, heavy lifting or simply from years of moving without enough support from the core muscles. When the muscles in the lower back become tired, tightness and stiffness can spread into the upper back and even the neck. Daily stretches can help relieve tension and improve back mobility, especially when you move slowly and listen to your body. These gentle lower back stretches are not a cure, yet they can provide relief and help prevent future discomfort.
Simple stretches for lower back pain relief
Simple stretches for lower back pain relief work best when you start with a clear starting position and keep your back relaxed rather than forcing range of motion. Before you try the stretches to help your lower back, find a quiet space with a mat so you can lie flat on your back or move onto your hands and knees without rushing. These lower back stretches are designed to loosen tight muscles that support the spine and to help relieve back pain after a long day at your desk. With regular practice they can help reduce lower back pain and prevent future strain.
Stretches to relieve lower back
To begin stretches to relieve lower back tension, lie on your back with your knees bent and your foot flat on the floor. This is your starting position. Gently bring your right knee toward your chest until you feel a gentle stretch in the muscles in the lower back. Hold for 10 slow breaths, then return your leg back to the starting position and repeat on the other side. Perform this stretch 3 to 5 times on each side to help relieve lower back pain.
Stretching exercises for low back pain
For stretching exercises for low back pain, lie flat on your back with your knees bent and your feet flat on the floor. Bring your knees together and slowly let your knees go to one side of your body toward the floor while you keep your shoulders relaxed. You should feel a gentle stretch through the muscles in the lower back and into the side of the trunk. Stay in this position for a few calm breaths, then bring your knees back to center and repeat on the other side to help relieve back pain.
Back stretches and exercises to help lower back pain
Back stretches and exercises to help lower back pain can also be done on your hands and knees. From this starting position keep your back straight and your core muscles gently active. Slowly arch your back toward the ceiling while pulling your belly button toward your spine. Then move in the other direction and let your back toward the floor as you lift your head. These stretching exercises are simple mobility exercises and core exercises that strengthen the back and abdominal muscles and help lower back pain over time.
Back and neck pain, get relief from back pain
Back pain is a common issue and it often appears together with neck pain or shoulder pain, especially after a long day at your desk. The three simple stretches described above are not the only back exercises or exercises for lower back pain, yet they are a safe place to start. When you practice these stretches to help the lower back each day you can loosen tight muscles, improve back mobility and get relief. Regular daily stretches can provide relief from back pain and prevent some lower back pain in the future.
