Regularly stretching the back muscles and other supporting structures of the spine help relieve stiffness. It reduces tension in the back muscles, improves the range of motion, and helps spine mobility.
The following tips should be kept in mind while stretching:
- Always wear loose and comfortable clothing.
- Stretching should always be pain-free. If exercises give you pain, stop immediately.
- Stretch slowly and gently to avoid muscle strain.
- Stretches must be held for at least 15-30 seconds to be effective.
- Repeat a stretch at least five times for maximum effect.
- Stretch one side of the body at a time.
- Always warm up before exercises. Gentle bending, rotation movements at the joints, and a five-minute walk help the body prepare for the exercise.
How do you stretch out your lower back?
Following are the orthopedist- and physiotherapist-recommended exercises for stretching the lower back:
- Back arch:
- Lie face down on the floor.
- Now push upward with your arms, while your hands are placed below your shoulders.
- Your pelvis must keep touching the floor all the while.
- Only raise your back.
- Repeat 10 times daily.
- Bent leg side raises:
- Position yourself on the floor on all fours.
- Raise your left leg off the ground and swing it to the left side away from your hip.
- Slowly return it to the middle and rest it on the floor.
- Repeat 10 times.
- Now repeat the same with the right leg.
- Knee raises:
- Support yourself on all four limbs.
- Now move your left knee to the right elbow slowly.
- Return to the original position.
- Now move your left knee to the left elbow slowly.
- Repeat 10 times and do the same with the other leg.
- Kneeling back extension:
- Be on your hands and knees with your shoulders positioned over your palms.
- Rock forward onto your arms and around your shoulders.
- Allow your low back to drop toward the floor.
- Hold for five seconds.
- Rock backward and sit your buttocks as close to your heels as possible. Extend your arms and hold for five seconds.
- Do this 10 times a day.
- Sitting rotation stretches:
- Sit on the floor with both legs straight out in front of you.
- Cross one leg over the other.
- Slowly twist toward your bent leg, putting your hand behind you for support.
- Place your opposite arm on the side of your bent thigh and use it to help you twist further.
- Look over your shoulder and hold the stretch for 30 seconds.
- Slowly come back to the center.
- Repeat on the other side.
- Repeat the entire sequence four times.
- Knee to chest:
- Lie on your back on the floor.
- Lift one leg and bring your knee toward your chest.
- Grasp your knee or shin and pull your leg carefully in as far as it will go.
- Tighten your abdominals and press your spine to the floor.
- Hold for five seconds.
- Repeat on the other side, then pull both legs in together.
- Repeat the sequence 10 times.
- Hip bridge:
- Lie on your back on the floor with your arms at your sides.
- Your knees should be bent, and your feet should be flat on the floor.
- Tighten your abdominal and buttock muscles.
- Lift your pelvis so that your body is in a straight line from your shoulders to your knees.
- Hold this position for 15 seconds.
- Prayer-Cat-Camel pose:
- Start on all fours.
- Prayer: Breath out as you sit back onto the heels, lower head, tuck chin, and reach arms out.
- Cat: Breath in as you arch your back up and pull in the belly muscles while head remains tucked.
- Camel: Breath in and lower belly and reach chin toward ceiling. Tuck chin and sit back into prayer position. Repeat five times.
Health Solutions From Our Sponsors
Top How Do You Stretch Out Your Lower Back? Related Articles
12 Ways to Relieve Back PainThe 12 ways to relieve back pain include physical therapy, diet, mindfulness and meditation, stretching, lifestyle choices, injection treatments, acupuncture, hot and cold therapies, bed rest, chiropractic therapy, OTC medications, and yoga.
How Do I Permanently Get Rid of Stretch Marks?A stretch mark (striae or striae distensae) is a form of scarring on the skin with a pinkish or whitish hue that appears when your skin stretches or shrinks quickly. Stretch marks may diminish with the help of certain over-the-counter products or procedures performed by a dermatologist.
How to Get Rid of Shin Splints: Stretches and TipsShin splint is a common workout injury which aggravates due to overuse or repeated stress on the lower legs especially between knee and ankle. It is a general term that many people use to describe pain along the front portion of their legs.
Kyphosis vs Lordosis: Differences and SimilaritiesAny deviation in the curvature of the spine can lead to problems that may present as pain, stiffness, difficulty in balancing, and abnormal posture. Deviations in the normal curvature of the spine are called spinal deformities. They can include kyphosis (commonly known as round-back or hunchback), lordosis (also known as swayback), flatback syndrome (the spinal curvature is reduced), and scoliosis (sideways curvature of the spine).
Low Back Pain ReliefDo you suffer from low back pain? Learn more about common triggers of lower back pain like posture, exercise, and spondylosis. Find out about pain relief treatments like massage, yoga, stretching, exercises for back pain, and chiropractic medicine. See when surgery for back pain makes sense.
What Are Stretch Marks?Stretch marks occur in the dermis, the elastic middle layer of skin that allows it to retain its shape. When the skin is constantly stretched, the dermis can break down, leaving behind stretch marks.
Stretch Marks Striae Rubra, AlbaStriae distensae, more commonly known as “stretch marks,” are atrophic linear bands of skin that appear after certain precipitating factors such as pregnancy, steroid use, and dramatic changes in weight or muscle mass. At presentation, they feature a purple or pink color (striae rubra) that fades to a paler white (striae alba) over time. They are most common in adult women. Numerous striae rubra and alba on the abdomen of a young woman.
What Are the Best Stretches for Lower Back Pain?Lower back pain is one of the common types of complaints by the general population. It may happen due to poor posture, injury, stress, or poor sleeping facilities.
What Is the Treatment for Sacroiliitis?Learn what medical treatments can help treat sacroiliitis and help you manage this sacroiliitis.
What Lower Back Exercises Can I Do at Home?Lower back exercises are some of the easiest to do at home. Here are some exercises to strengthen your lower back.