Lower back pain can stem from the way you sleep, exercise, walk, sit, and so much more. And when you’re dealing with the aches and, oftentimes, debilitating soreness of lower-back pain, there’s a good chance all you want to do is stay in bed. find lower back stretches you can do at home to help ease your lower back pain two to three times a week can help prevent and ease lower back pain. While not all back pain can be remedied by lower back stretches, sometimes those with lower back pain have tight hips and legs, so strengthening and loosening up these muscles can help you find relief.
How to perform lower back stretches
Stretch your lower back carefully, especially if you have an existing injury or other health concerns, and if you’re in pain, it’s best to consult your doctor.
Consider if you are flection sensitive (leaning forward creates pain) or extension sensitive (arching backward creates pain)
Aim to hold each stretch for at least 10 seconds and preferably 30 seconds or longer. The pain-relieving benefits will increase the longer you hold these stretches.
Turn on soothing music, rather than rush through the moves. Use this stretching time as a chance to relax and renew.
Don’t forget to breathe! Focusing on using your breath can help you cope with any feelings of discomfort.
Be sure to include other activities, like walking every day along, with these stretches.
Child’s Pose
This common yoga pose gently stretches the muscles of the low back, which are likely contracted if you’re in pain. it can not only relax the lower back, but it can help open your hips.
How to do a child’s pose: Begin in a tabletop position on your hands and knees, with your hands directly under your shoulders and knees under your hips. Extend your arms out in front of you, placing your palms flat on the floor. Slowly sit your hips back toward your heels, dropping your head and chest downward as your arms extend further and reach for the wall in front of you. If this stretch is too much, place a pillow under your belly to prop yourself up a bit and lessen the stretch of the low-back muscles. Hold this pose for 20 to 30 seconds or even longer.
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