5 Simple Stretches to Reduce Lower Back Pain

We know this is likely an emergency to quickly reduce lower back pain through stretching, so we will get to the point.

Back pain is debilitating. But, today we are going to stalk about lower back pain or lumbar/sacral.

With almost 65 million Americans reporting a recent incidence of back pain, you’re not alone if you struggle with back pain.

The exact cause of back pain is often hard to determine. Many people become so intensely frustrated that they seek out serious interventions from opioid-based painkillers to surgery.

What if you found out you could implement a simple stretching routine to strengthen your back and reduce the chance of further lower back pain?

Well, you can, and we’ll be walking you through 5 stretches within anyone’s reach.

Before that, what type of lower back pain do people experience?

Types of Back Pain

Back pain can be broadly cleaved into two categories:

  • Acute pain: Acute back pain is short-term, lasting anywhere from a few days to a few weeks. Self-care is typically enough to shift acute back pain. It often disappears without trace and without any residual loss of function. In more severe episodes of acute pain, you could find lower back pain lingering for a few months before it clears up.
  • Chronic pain: Any pain lasting for more than 12 weeks is categorized as chronic pain. Roughly 20% of people with chronic back pain are still suffering a year after diagnosis. While some instances of chronic back pain are resolved, in other cases, ongoing treatment and surgery are not enough to clear the problem up.

Why Is Stretching Good For Back Pain?

The majority of lower back pain is mechanical. Disruption occurs to the normal seamless integration of your spine, nerves, and vertebral discs.

These problems can be congenital, caused by injury, or degenerative in nature.

Stretching and regular movement can serve to alleviate back pain, but how?

Well, you’ll stretch out tight muscles while at the same time improving your circulation. This helps to nourish your spine as you loosen up your muscles.

Being limber also brings about other benefits for your back. The more stable and flexible you are, the less strain you’ll put on your back when you’re lifting objects. The stronger your core, the less chance you’ll have of developing back problems in the first place.

Sounds good, right?

The best news is that you won’t need to be physically fit to perform the following exercises, and you won’t need any equipment either.

So, check out these easy stretching exercises to relieve lower back pain… 

5 Easy Stretches for Less Lower Back Pain

  1. Child’s Pose
  2. Hamstring Stretch
  3. Knee-to-Chest
  4. Pelvic Tilt for Core Stability
  5. Prayer Stretch

1) Child’s Pose

Child’s Pose helps you to elongate and align your spine. This takes pressure off your lower back.

What To Do

  • Kneel on a mat keeping your knees roughly shoulder-width apart. Keep your feet held together behind you
  • Breathe in deeply. As you exhale, extend your torso over your thighs
  • Lengthen your neck and spine. Do this by drawing your ribs from your tailbone, and your head from your shoulders
  • Keep your forehead rested on the ground and your arms fully extended in front of you
  • Hold this position for 1 to 3 minutes

2) Hamstring Stretch

Do you spend a lot of time sitting down? If so, chances are your legs will feel tight from time to time.

A simple but effective hamstring stretch can keep your hamstrings limber. This will result in less stress on your back, particularly with lifting and bending activities. 

What To Do

  • Sit on the floor with one leg straight and the other leg bent
  • Keep your back straight and lean forward until you feel a stretch in your thigh. Hold this position for 10 seconds
  • Repeat with your other leg

3) Knee-to-Chest

Lower back pain often occurs due to tightness in the hips.

A move like this single knee-to-chest stretch can help you to stretch your hamstrings and glutes while also targeting your lower back.

How can you perform this stretching exercise to reduce lower back pain, then? 

What To Do

  • Lie down with one knee straight and the other knee bent
  • Put your hands behind your leg and pull back toward your chest until you can feel a stretch in the back of your leg
  • Hold this position for 30 to 60 seconds
  • Repeat with your other leg
  • Repeat up to 5 times

4) Pelvic Tilt for Core Stability

Poor core control and instability are common culprits for lower back pain.

If your abdominal muscles are not working properly, you’ll find the muscles in your lumbar spine need to work much harder to compensate.

The pelvic tilt gives you the chance to work out your core muscles without your back feeling a twinge.

Here’s what to do… 

What To Do

  • Lie down on a mat with your knees raised
  • Tighten your abdominal muscles while pressing the small of your back into the floor. Hold for 10 seconds as you contract
  • Repeat this move 10 to 20 times, depending on your fitness level

Note: make sure you don’t attempt to hold your breath while you’re performing this stretching routine.

5) Prayer Stretch

The prayer stretch is a wonderful way to shake out the tightness and stiffness in your whole body without expending too much effort. 

What To Do

  • Tuck your legs up underneath you and sit back on your heels
  • Bend forward from the waist while extending your arms fully out over your head. This will give you length in your lower back muscle. Hold this position for up to 60 seconds
  • Repeat 3 to 5 times

Final Thoughts

We very much hope you’ve found some inspiration today to start fighting back harder against back pain.

Often, a combination of treatments can be effective where individual approaches are underwhelming. By incorporating some simple stretches into your daily routine, you’ll find yourself feeling more flexible and mobile, while hopefully experiencing less invasive lower back pain.

Bookmark our site before you head off and pop back soon as we continue our series of tips on combating lower back pain. For a telemedicine consultation, click here.