Ease Low Back Pain with 3 Stretches
Low back pain is one of the most common complaints affecting millions of people around the world. Dealing with pain in the lower back can decrease the quality of your life and make daily life more difficult. If lower back pain is persistent, gentle stretching may help relieve any tension associated with muscular tightness.
1. Hip Crossover Twist
This hip and low back stretch is essential for anyone experiencing back pain. Lie on your back with your knees bent and feet on the floor. Cross your right ankle over your left knee and open your arms wide. Keep the legs in this shape and release them over to your left side. The outer left thigh and right foot will be on the floor. It is like you are holding the “figure 4” shape in a twist. This is an excellent twist for resetting the bones in the lumbar spine and sacroiliac joint. You can hold here for up to 3 minutes. It is very relaxing. Repeat on the other side.
2. The Cobra
This stretch targets both strength and flexibility for the back. Lie on your belly with your feet flat and hands underneath your shoulders. To protect your lower back, gently lift the belly muscles inward, so your core is active. Begin to lift the chest off the floor. Keep the shoulders into the back and the neck long. The chest should feel broad and open, without rounding the shoulders forward. Think of lengthening the lower back so there is no pressure felt there. Start small and gradually move into a greater range of motion.
3. Knee to Chest
Lie on your back with both legs extended. If your hips and hamstrings are very tight, you can bend the legs with the feet on the floor. Bring one leg into your chest. Wrap your hands around the knee. Relax the hip crease as the opposite hip flexor opens. This stretch opens the lower back and hips. Hold for 30 seconds to one minute and then repeat on the other side.
All you need is 5 minutes to give your lower back a little love if it’s feeling stiff. Work out the kinks so you can live a healthier, pain-free life.