7 Lower Back Stretches to Reduce Pain

Painful people may contract their low back muscles, which this yoga pose gently stretches. As well as relaxing the lower back, Hashish claims it opens the hips. Litzy recommends widening your knees and going as far as you can if you have hip problems.

Child’s Pose

This two-way low-back movement builds on the Child's Pose to lengthen contracted muscles and relieve soreness. Hashish says it boosts core strength and balance. Litzy advises focusing on your pelvis as if you have a tail to stick to the ceiling or tuck under you.

Cow Stretch

This stretch stretches your lower back and glutes, which can tighten during low back pain, causing more pain. Hashish claims it boosts spinal flexibility.

Supine Twist

Lay on your back with bent knees and flat feet. Put your hands behind or below your knees. Draw both knees to your chest with your hands. Rock your hips side to side and up and down to massage your low back for 20–30 seconds, then return to starting position.

Knee-to-Chest Stretch

Lower back pain can make your pelvis feel immobile. Hashish says this stretch can gently restore movement by relieving sciatica and strengthening abdominal muscles.

The Pelvic Tilt

This classic yoga pose opens hips and massages the low back. Hillary Wright, adjunct professor of biology, anatomy, and physiology at Manhattan College, says this pose stretches the outer glutes and piriformis, which can cause a tight lower back. This stretch relieves pain and improves hip mobility

Supine Figure

Wright says tight hamstrings and adductors (inner thighs) can cause a tight lower back. This pose loosens the back of the legs, ankles, calves, and hamstrings.

Hand-to-Big Toe Stretch

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