Lower Back Stretches To Help You Avoid Lower Back Pain

Stretches for the lower back can help to relieve pain and improve mobility. Lower back stretches are a type of warm-up or relaxation technique that aim to reduce stress on the spine by increasing flexibility in the area. These stretches work best when they’re done slowly and with deep breathing.

What Are Some Back Pain Causes?

Lower back pain can be caused by a variety of factors, including poor posture, muscle tension, and inactivity. Here are some stretches to help you avoid lower back pain:

1. Cat-Cow: Lie flat on your back with your palms flat on the floor next to your hips. slowly lift your head and torso off the floor until you are in a “cat” position with your chin above the hands. Hold for three seconds, then slowly lower back down to the starting position. Repeat 10 times.

2. The Bridge: Start with both feet flat on the floor next to each other and shoulder-width apart. Place one hand underneath your butt and lift yourself up so that you are resting on your hand and toes, with your other leg straight out in front of you (like you’re sitting in a chair). Hold for three seconds, then slowly lower yourself back down to the starting position. Do 10 reps per side.

3. Child’s pose: Position yourself in Downward Dog pose (with your palms flat on the floor), then press down into your heels so that you are lifted into the air slightly off the ground. Keep your spine straight and let go of any tension in your shoulders or neck — relax into baby pose for 30 seconds or longer!

Tools for Lower Back Stretches

If you’re looking for a way to stretch your lower back and prevent back pain, here are some helpful tools:

1. lying down with your knees bent and feet flat on the ground
2. sitting up with your legs together and arms by your sides
3. reclining in a chair with your feet flat on the ground and shoulder-width apart

How to do a Proper Lower Back Stretch

If you’re looking to avoid lower back pain, you need to do a proper lower back stretch. Here are five stretches that will help:

1. The Cat-Cow Stretch: Start in a seated position with your feet flat on the ground and your spine straight. Bend at the hips and lean forward until your forehead is on the ground next to your knees. Push through your heels and extend your arms out to the side, then arch your back and lift your head and shoulders off the ground. Hold for 15 seconds, then repeat on the other side.

2. The Child’s pose: Lie down with your legs bent in front of you, feet flat on the floor. Reach behind you with one hand and grasp each ankle, pulling them towards your butt. Keep your head still and rest your chin in between your knees. Hold for 30 seconds, then switch legs.

3. The Lowback Curve: Sit tall with both feet flat on the floor shoulder-width apart, spine straightened tall . Place hands on thighs or upper thighs for support as you slowly roll backwards onto palms or elbows (depending if this is a seated or standing variation). Once in position press hips forward so body forms an S-shape before slowly lowering torso backwards towards heels while keeping head up and shoulders back — hold for 3–5 breaths before repeating on other side

Conclusion

Back pain can be a debilitating condition and one that is all too easy to let get out of control. If you’re suffering from back pain, it’s important to take measures to prevent it from getting worse. One of the best ways to do this is by stretching your lower back regularly. This article provides a list of eight lower back stretches that you can use to help ease your pain and improve your overall spinal health.