The Best Stretches for Lower Back Pain [Visual]

💚 Visual en español

Lower back pain can be debilitating and it’s a pretty common health complaint—around 80% of adults have experienced back pain in their lives.

As excruciating as lower back pain can be, there are ways to manage it. Many people find relief from engaging in certain stretches and physical positions to ease the pain. However, before you jump to fix a symptom, it’s helpful to find the actual source of your lower back pain. That will ensure that you’re taking the proper steps to prevent future pain and staying on top of your physical health.

Common causes of Lower Back Pain

  • Inactive/Sedentary Lifestyle
  • Repetitive Movement
  • Menstruation
  • Health Issues
  • Weak Core Power
  • Injury

If you cannot find relief from your lower back pain, it’s recommended you seek medical help.

Stretches to ease Lower Back Pain

Lots of people suffering from lower back pain find relief from certain stretches. Regularly practicing these stretches can also help to prevent future pain. Jack City Fitness are pretty well-versed in the practice of targeting certain areas through stretching and exercise. Here are some of their tried-and-true stretches for easing lower back pain:

1. The Shoulder Blade Squeeze

  1. Stand up straight.
  2. Bend your arms and close your fists.
  3. Squeeze your shoulder blades back and downwards, as if your elbows were going into your back pockets. Don’t shrug your shoulders upwards!
  4. Hold for five seconds.
  5. Repeat ten times.

2. The Classic Bridge

  1. Lay on your back, plant your feet flat on the floor with your knees bent, and lay your arms to your side with your palms down.
  2. Lift your body off the floor, beginning with your bum. Everything should be perfectly straight, from your hips to your shoulders. Keep your shoulders and arms flat on the ground.
  3. Squeeze your buttocks and hold.
  4. Return your body to the floor, rest, and repeat fifteen times.
  5. Perform three reps of this cycle.

3. One Knee to Chest

  1. Lay on your back.
  2. Plant your feet flat on the floor with your knees bent.
  3. Raise one knee to your chest.
  4. Hold for at least 15 seconds. If this hurts your back, you can try straightening your other leg.
  5. Repeat five times.
  6. Switch sides and repeat with your other leg.

4. The Cat Scratch

  1. Get on your hands and knees on the floor or your yoga mat. Make sure that you’ve aligned your knees so they are the width of your hips.
  2. Bring your belly button towards your spine and arch your back.
  3. Relax your abdominal muscles.
  4. Carefully bring your back to the position you began with.
  5. Repeat five times.

5. The Kneeling Lunge

  1. Kneel on the floor or your yoga mat. One knee should be on the ground behind you, while the other is bent at a 90-degree angle in front of you. Your front foot must be flat on the ground. Imagine the way someone proposes marriage—that’s about how you should look.
  2. Put your hand on your hip.
  3. Engage your core and squeeze those glutes.
  4. While keeping your torso straight, shift your weight towards your bent leg. Hold.
  5. For a deeper stretch, use your free hand to grab your back leg.
  6. Repeat at least five times.

6. The Superhero

  1. Get onto the floor or your mat, and lay on your front (facedown). Spread your arms in front of you and keep your legs on the floor.
  2. Lift your hands and feet about six inches away from your mat.
  3. Engage your core and pull your belly button away from the ground.
  4. Hold your head nice and straight. It’s best to look straight down at your mat.
  5. Stretch those arms and legs as far out as you can—just like a flying superhero.
  6. Hold this position for at least two seconds.
  7. Go back to your original pose.
  8. Repeat this cycle ten times.

7. The Chair Stretch

  1. Sit with both your feet planted on the floor.
  2. Keep your hips still and your spine straight.
  3. Engage your core.
  4. Starting from your abs, twist to the right.
  5. Clasp your hands behind your head, like you’re going to lay down for a nap.
  6. Hold the pose for at least ten seconds.
  7. Perform the same steps, but twist to your left side.
  8. Perform 3-5 reps of each side.

8. The Sphinx

  1. Get onto the floor or your mat and lay on your stomach. You want your elbows to land under your shoulders.
  2. Keep your arms in front of you, palms to the mat.
  3. Your legs should be behind you and slightly spread (about the width of your hips).
  4. Splay your toes out, pressing the tops of your feet to the ground.
  5. Engage your thighs, lower back, and bum.
  6. Inhale as you carefully lift your chest and head.
  7. Keep your pelvis pressed against the mat.
  8. Look straight ahead and breathe.
  9. Hold this pose for at least 60 seconds. Three minutes is ideal.

9. The Pelvic Tilt

  1. Lay on your back on the floor or your mat.
  2. Plant your feet on the ground and bend both of your knees.
  3. Engage your core and press your back into the floor.
  4. Hold this position for at least ten seconds, breathing the entire time.
  5. Relax.
  6. Breathe deeply.
  7. Perform at least one set of five reps.

These are some of Jack City Fitness favorite stretches for lower back pain, but they’re not the only ones. The world of stretches and exercises is so vast. Every athlete has their own favorite workout or pose, and we encourage you to try new stretches to find some that work for you.

Find Jack City Fitness on:

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