Back pain is a common problem, especially lower back pain. Stretching your lower back is one of the best ways to relieve the pain and prevent future episodes. Here are some tips to help you stretch your lower back.
1. Knee To Chest Stretch: Lie on your back with your knees bent and your feet flat on the floor. Gently bring one knee up to your chest and hold it there with both hands. Hold the position for 10-20 seconds and then switch legs.
2. Cat-Cow Stretch: Start on your hands and knees, with your hands directly below your shoulders and your knees directly below your hips. As you inhale, arch your back and tilt your head up. As you exhale, round your back and tuck your chin. Repeat this movement several times.
3. Child’s Pose: Start in a kneeling position, with your knees hip-width apart and your toes touching. Slowly lower your torso down, bringing your forehead to the floor. Bring your arms forward, stretching them out in front of you. Hold the position for 10-20 seconds and then release.
4. Quadruped Extension-Rotation: Start on your hands and knees, with your hands directly below your shoulders and your knees directly below your hips. Gently rotate your torso to one side and then the other, reaching your arm out in the direction of the rotation. Hold for 5-10 seconds and then switch sides.
5. Seated Spinal Twist: Sit on the floor with your legs outstretched in front of you. Bend your right leg and place your foot against the inside of your left thigh. Place your left hand on your right knee and your right hand on the floor behind you. Gently twist your torso to the right and hold for 10-20 seconds. Then switch sides.
These exercises can be done daily to help stretch your lower back muscles and alleviate pain. Remember to always warm up before stretching and to stop if you experience any pain. If your back pain persists, consult your doctor.