Suffering from lower back pain? These daily stretches can help relieve the pain.
You can alleviate some of your lower back pain with these daily simple stretches you can do anywhere.
Lower back pain is incredibly common. One study shows nearly 65 million Americans have had episodes of back pain recently. Some of those are experiencing chronic or persistent back pain. It’s no wonder Georgetown University Health Policy Institutes lists back pain to be the sixth most costly condition in the U.S.
If you have experienced back pain yourself, you probably know how deliberating the pain can be.
It’s the kind of pain you want instant relief from.
While not all back pain is not muscle-related and can be treated with exercise, stretch remains one of the most effective ways to soothe back pain.
Done regularly, it can also help prevent future episodes.
If you are experiencing back pain due to excessive sitting or being sedentary, try these daily lower back stretches for fast pain relief.
4 Daily Stretches to Relieve Lower Back Pain
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1. Downward-Facing Dog
Downward-facing dog (along with its sister stretch: upward-facing dog, described later) is one of the best stretches out there. This move emphasizes the entire posterior chain: from your feet up to your shoulders!
How to Perform
- Place your hands on the ground, about shoulder-width apart.
- At the same time, place your feet on the ground, about hip-width apart.
- Bring your elbows down so that your forearms be on the mat.
- Lean back, sticking your buttocks up in the air as you attempt to bring your heels to the ground.
- Hold this position for 30 seconds and repeat it 3 times per session. Repeat every day (or as many times a week as you’d like).
2. Child’s Pose
Child’s pose is one of the most popular yoga exercises there is. This movement is used in almost every yoga practice, as it is easy for most people to perform and it enables practitioners to achieve a deep, meditative stretch.
How to Perform
- Start on your hands and knees.
- Next, crawl your hands forward as far as you can as you simultaneously sit your buttocks back on your heels.
- Hold this pose for 30 seconds and repeat it 4 times per session.
- Complete this movement 3 or more times per week.
3. Wig Wags
Wig wags are an easy exercise that can be performed almost anywhere. All you need is enough space to lie down on your back in order to complete this movement.
How to Perform
- Lie on your back, with your feet flat on the floor and your knees bent.
- Bring your feet and knees as close together as you can.
- Allow your knees to fall slowly down to the right side, keeping your shoulder blades flat on the floor.
- Hold this stretch for 10 seconds, then switch to the other side. Perform 10 reps per side, per session.
- Complete this movement 3 or more times per week.
4. Figure 4 Piriformis Stretch
The piriformis is an important muscle for hip mobility and stability. Because it is so close to the low back area, tightness in this muscle can often cause lower back pain.
How to Perform
- Lie on your back, with your knees bent and your feet flat on the floor.
- Cross your right leg over your left, placing the outside of your right ankle on top of your left thigh, just above your left knee.
- Next, weave your hands through the opening in your thighs and interlace your fingers behind your left thigh.
- Pull your left thigh to your chest, bringing the right leg along with you.
- You should feel a deep stretch in your right buttocks.
- Hold this position for 30 seconds. Repeat 4 times per session on each leg.
- Complete this movement 3 or more times per week.
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