6 Lower Back Stretches to Reduce Lower Back Pain

31 million Americans suffer from lower back pain every single year. In fact, it's a pretty major nuisance worldwide, being the leading cause of disability, too.

If you're suffering from pain in your lower back, there are things you can do right now to help ease the discomfort.

We've put together 6 of the best lower back stretches to relieve your aches and soreness. Keep reading to find out more.

1. Bottom to Heels Stretch

Kneel down on all fours, with your hips hovering over your knees.

Keeping your back in its natural position, slowly sit back until your bottom is resting on your heels. Stretch your arms in front of you, and hold this pose for a couple of seconds.

Return to the starting position, and repeat the exercise 8-10 times.

2. Sideways Knee Twist

Lay flat on your back, with your legs straight and your arms by your sides.

Slowly lift your right leg, bend it at the knee, and cross it to the left side of your body. Keep your right leg as low to the ground as possible.

Hold the position for 20 seconds, and switch to the other leg. Repeat the exercise 3 times on each leg.

3. Back Extensions

Lie down on your front, with the upper half of your body resting on your forearms.

Keep your neck straight and lift your upper body, arching your back until you feel a gentle stretch in your stomach.

Hold this for up to 10 seconds, and then gently lay down again. Repeat this stretch 8-10 times.

4. Knee to Chest Stretch

Lie on your back with your legs straight.

Lift your right leg and bend it at the knee to form a 90-degree angle. Next, place both your hands behind your knee and pull it towards your chest.

Hold this stretch for 15-20 seconds, and gently return your leg to its starting position. Then do the same with your left leg. Repeat the exercise 3 times with each leg.

5. Cat Arch

Get onto your hands and knees with your back straight and your hips hovering over your knees.

Now, slowly arch your back, while tightening your core muscles and breathing deeply. You want to curve your spine the way a cat does, to get the correct stretching position.

Hold the stretch for 5-10 seconds, and then slowly return to your starting pose. Repeat the stretch 8-10 times.

6. Double Knee Rolls

This is similar to the sideways knee twist but utilizes both knees so you can loosen up your spine.

Lie on your back, with your head supported, and your knees bent. Extend your arms out to the sides.

Next, slowly roll your knees to the left side of your body. Take a deep breath and hold the stretch. Now, slowly raise your knees back up, roll them across to the right side and hold.

Repeat the stretch 8-10 times.

The Takeaway on Lower Back Stretches

The pain you get in your lower back is pretty tough to deal with, but there are things you can do to help relieve it.

Follow our 6 lower back stretches above, and give your aching muscles some loving care.

Another way to help deal with back pain is by using a vibration plate. Check out this article to see how it can help.


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