8 Stretches That Can Relieve Lower Back Pain

08 Oct 8 Stretches That Can Relieve Lower Back Pain

Lower back pain is a common ailment that affects many people. Whether you have been sitting at your desk for too long or you are experiencing a flare-up from an old injury, there are many exercises to relieve lower back pain. In this blog post, we will share eight different stretches that can help relieve lower back pain and improve mobility!

Great Stretches for Lower Back Pain

While lying on your back, pull one knee into your chest and hug it. After holding for 30 seconds or so, switch legs to stretch the other side of the body. Repeat this exercise with both knees pulled in toward each shoulder alternatively.

1. With this stretch for lower back pain, start by lying face down, then place a rolled-up towel under one armpit while reaching overhead with the opposite arm to stretch. Hold for 30 seconds and switch arms!
2. While standing, bend one knee up toward your chest while keeping the other leg straight on the ground. After holding here for a few moments, alternate legs and repeat this lower back pain stretch to feel amazing relief in both sides of your backside!
3. While standing with your feet shoulder-width apart, bend forward slightly from the hips. Keep knees soft and don’t lock out any joints as you continue to bend forward, reaching your arms toward the ground. Hold this stretch to relieve lower back pain for a few moments and then stand up again!
4. In a chair with both hands on either armrest, you can lean back slightly to feel an amazing lower back stretch that feels great after sitting at your desk all day! Be sure not to slouch or round out your back as you lean back!
5. While standing, place one foot on a stool. Keep the other leg straight and bend your knee of the lifted leg to feel an amazing stretch in that leg’s glutes, lower back muscles, hip flexors, quads, and hamstrings! Hold this for 30 seconds or more before switching legs.
6. You can also do this stretch while standing, but place one foot behind you so that your heel is resting on the ground. With a straight back and core, hold for 30 seconds before switching legs!
7. While standing with both feet planted firmly on the ground, bring one foot up to your butt and hold it there while you place that same hand on top of the lifted knee. Bring opposite arm overhead in an attempt to touch opposite toe! Hold this stretch for 30 seconds or more before switching sides!

Keep in mind that if your pain is severe, at-home stretches might offer some relief, but they won’t be a cure. For back pain relief in Chicago, turn to Illinois Pain and Spine Institute.