We all know how back pains, especially lower back pains can interfere with the way we live our lives. Lower back pains can represent a serious bump in the road of normal and healthy living.
And these kinds of pains are not rare. In fact, it is said that they appear in every person at least once in a lifetime.
That’s why so many people are concerned (and should be) about the best way to find relief from lower back pains.
As you probably already know, there are various treatments, medications, supplements and exercises that you can apply in order to find a relief from lower back pain. But have you heard about stretching and all the benefits that it can bring you?
Stretching is something you will definitely be grateful for. Stretching your lower back can ease your lower back pain in a way that will also improve the flexibility, mobility and the motion of your back.
By stretching, you actually stretch all the muscles, ligaments and other elements in your back and prevent stiffness.
Even if you do not suffer from lower back pains, it will do no harm trying these exercises. They might even prevent your lower back from becoming painful and stiff at some time in the future. Stretching your lower back will also strengthen your muscles and provide a better spine support. Here you will find some of the best and recommended stretching exercises that you can practice on a daily basis:
Knees on side
You start by lying on your back with your knees bent, but keeping your feet close together. Then, take your knees slowly to one side of your body, and then to the other side. Repeat this movement for not less than 10, but no more than 20 times, because you don’t want to put a lot of pressure on your body right away.
Support with your elbows
Start this exercise by lying flat on your stomach. Then start pushing your body with your forearms let your forearms support your upper body. Stay and hold in that position for a couple of seconds and then really slowly go down again. If you don’t feel pain when you do this, then repeat this motion at least 10 times.
Bring knees to chest
This is one of the most effective lower back stretching exercises. Lie down on your back and hold your knees bent a little. Start bringing your knees slowly to your chest. If it’s too hard that way, “hug” your knees with your arms and start pushing the knees towards the chest. Hold with your knees to your chest for a few seconds, and then repeat the same thing 10 times.
Stand and bend on the side
This exercise is performed standing. Stand up straight and let your arms relaxed on both sides of your body. Then, start leaning slowly to one side and slide your hand down you’re the outer side of your leg. Try to lean down on one side as down as you can without feeling any pain. After that, start leaning on the other side. Repeat doing this for about 10 times.
The “Cat” Stretch
As the name implies, you will have to stretch with your back upwards, like a cat. Start by standing on your hands and knees on the floor (again, something like a cat), and then start pushing the back upwards. Push up until you feel your back stretching.
Hold in that final position for at least 10 seconds. Then, go down with your back. Do this exercise approximately 10 times (only if you’re able doing it without feeling pain).
Lie down on your back with your knees bend, but feet flat touching the ground. Then start pushing your pelvic up and lift the middle part of your body. Stay up for 5 seconds and then go down to starting again. Repeat these lifts 10 times.
This is kind of the “reverse pelvic lift”. More precisely, start in the same position as the pelvic tilt. Lie down on the back and bend your knees. Only this time, instead of pushing up, you will push down with your back, so that the small of your back is pressed against the floor. Every part of your back should be touching and “pushing” the floor. Stay like that for 10 seconds. Then relax, and start again. Do this motion for 10 times.
These are some of the top-rated and most efficient stretching exercises for lower back pains. Depending on your condition, you can consult your doctor before exercising!