Stretches That Ease Back Pain

Lower back discomfort can affect every aspect of your life, including your ability to move, exercise, and sleep. When you have lower back discomfort, you probably want to stay in bed because of the pains and, frequently, crippling agony that it causes. But according to studies, performing strength, aerobic, and stretching activities twice to three times per week can help prevent and reduce lower-back discomfort. Although stretching cannot treat all back pain, strengthening and relaxing the muscles in your legs and hips can occasionally assist people with lower back pain find comfort.

In a typical yoga position, the child’s pose softly stretches the low back muscles, which are probably tightened if you’re in discomfort. Start on your hands and knees in benchtop posture. With your hands immediately behind your shoulders and your knees firmly beneath your hips. Put your hands flat on the ground in front of you while you extend your arms. Slowly lean back from your heels to your hips, lowering your head and chest while your arms stretch farther toward the wall. If this stretch is too much for you, elevate yourself up a little bit with a cushion under your tummy to minimize the strain on your low back muscles. Hold this position for at least 30 seconds.

Getty Images/DigitalVision/Luis Alvarez

The supine twist is a stretch that works your glutes and lower back, which can stiffen when you have lower back discomfort and eventually lead to more pain. Lay on your back, knees bent, and feet flat on the ground to begin. Put your arms out to the sides in the shape of a “T.” Roll both knees to one side softly while keeping your shoulders on the ground. Keep your knees in the middle for 20 to 30 seconds, switch sides, and repeat. If stretching becomes difficult, place a stack of blankets between your knees while you twist to each side.