Have you ever dealt with a stiff or achy lower back? Pain in this region is a common complaint. Our daily activities—or, on the other hand, a lack of daily activity—are often at the root. Read on to learn 10 simple and effective stretches that can help ease your discomfort.
Common Causes of Back Pain
Poor Posture
Spending long hours hunched over a desk or slouched on the couch can lead to muscular back pain. Sitting for too long in these positions puts excessive pressure on the spine, forcing the muscles in your lower back to work harder than they need to. Over time, this posture can become a habit and cause chronic pain. Changing positions from time to time and stretching regularly can both help reduce discomfort.
Strained or Injured Muscles and Ligaments
Muscular back pain can also result from an abrupt movement or an overly intense workout. Overworked ligaments and muscles stretched beyond their capacity can cause pain that limits your ability to move. Strengthening your back and abdominals and forming healthy overall exercise habits are key to finding relief.
Spinal Disk Problems
The spinal disks play an essential role in shock absorption in the spine. When these disks are displaced or damaged, you’ll often experience stiffness and pain. Though consulting a healthcare professional is essential for these kinds of problems, targeted stretches can help relieve the surrounding muscles.
Stress and Muscle Tension
Stress isn’t limited to your mind—it can affect your body, too. Many of us store tension in our backs, which can lead to muscular back pain. Learning to manage stress with meditation and relaxation can help significantly reduce these pains.
A Sedentary Lifestyle
A sedentary lifestyle can cause the back muscles to lose their flexibility, making it easier to develop muscular back pain. Sitting too long worsens this stiffness, limiting your mobility and leading to long-term discomfort. Adding stretches and active breaks into your routine can help reverse these effects.
Aging and Wear on the Joints
As we age, our joints—including those in the lower back—undergo natural wear-and-tear. This damage can lead to aches, including muscular back pain. Though accepting the changes related to aging is important, you can also protect your long-term mobility with exercises that protect and strengthen your muscles and joints.
10 Stretches to Ease Lower Back Pain
Lying Lower Back Stretch
This simple but effective exercise doesn’t just help you relax—it’s also great for relieving tension in the lower back. As you bring your knees to your chest, you’ll gently stretch out your lower back muscles, which stress and/or poor posture often cause to contract. Make sure to breathe deeply to maximize the benefits.
- Repeat: 2 to 3 times
- How Often?: Every morning and evening
Bloon Ball Back Stretch
The Bloon ball helps optimally support the lower back in this gentle stretch. Lay over your Bloon in such a way that your back forms a bridge over it. As you stretch, try to keep your breathing steady and even, which will help your back muscles relax even more.
- Repeat: 3 times, for 20 seconds each
- How Often?: Once a day, as needed
Sphinx Stretch
Inspired by the yoga pose, this stretch helps reduce lower back stiffness caused by excessive sitting. As you gently raise the upper part of your torso, you’ll decompress your spine and get an excellent lower back stretch. Be patient if you feel tension and only go as high as is comfortable for you.
- Repeat: 2 times, for 30 seconds each
- How Often?: 3 to 4 times per week
Hamstring Stretch
Tight hamstrings increase pressure on the spine. This simple hamstring stretch helps gently relax them to give your back relief. Bend your torso and gradually lean towards your feet, making sure not to move too abruptly. Focus on a slow, gradual approach for the best results.
- Repeat: 2 to 3 times, for 20 seconds per leg
- How Often?: 5 days per week
Pelvic Tilt
This stretch is great for regaining mobility in the lower back and relieving the stiffness and tension that are often at the root of chronic pain. The light tilt activates the deep abdominal muscles and engages your lower back without forcing it.
- Repeat: 10 rounds
- How Often?: Every morning and evening, regularly
Pigeon Pose
Pigeon Pose is famous among yogis. Besides releasing tension, it targets the deep muscles that we tend to overwork. Pigeon combines flexibility with relaxation, and it’s excellent for relieving radiating back pain.
- Repeat: 2 times per leg, for 30 seconds each
- How Often?: 2 to 4 times per week, as needed
Quadricep Extension
This dynamic exercise aims to both improve core stability and strengthen the coordination between different regions of the body. The balance necessary to hold this position activates and strengthens deep stabilizing muscles, helping to improve posture.
- Repeat: 5 times per side
- How Often?: 3 times per week
Hip Flexor Stretch
This stretch activates the under-used hip flexor muscles, helping improve posture and prevent back pain all at once. Gently push your hips forward for a deeper stretch.
- Repeat: 3 times, for 20 seconds on each side
- How Often?: Daily, and especially after prolonged sitting
Seated Twist
This easy, gentle twist helps release built-up spinal tension and improve back flexibility. To get the most out of this stretch, make sure your twist is slow and controlled.
- Repeat: 2 times on each side
- How Often?: 4 to 5 times per week
Side Plank
Strengthening the core muscles is crucial to preventing back pain long-term. The side plank activates several muscles, strengthening the lower back and obliques alongside the abdominals. Make sure that your body remains aligned throughout the exercise.
- Repeat: 2 times, for 20 to 30 seconds per side
- How Often?: 3 times per week
Lower back stretches are an easy, effective way to relieve lower back pain and improve your mobility. Integrating them into your routine can help improve your posture, reduce discomfort, and support your overall well-being
