5 Best Stretches for Lower Back Pain Relief

Complaints of lower back pain are frequently heard around our clinic.

The spine is central to the body’s ability to perform basic functions. Because it’s involved in everything we do, it also takes the brunt of the pressure from everyday life.

Chiropractic care can help immensely, but your body also benefits from some of the best lower back stretches for pain when you aren’t already on your way to the clinic.

Here are the five best lower back stretches for pain relief:

1. Knee to Chest Stretch Is on of the Best Lower Back Stretches

The knee to chest stretch is often cited as one of the best lower back stretches for relieving tension.

To perform this stretch, lie flat on your back with your legs out in front of you.

Reach for your right knee with your hands and place them carefully under the knee.

Pull your right knee slowly forward to meet your chest as you lie on the floor.

Hold your need to your chest (or as close as possible) for 30 seconds. Release the position slowly, place your leg back on the ground, and switch legs.

2. Child’s Pose

If your knees are healthy, child’s pose is a good exercise to stretch the muscles in your lower back.

To enter the pose, arrive on all fours in a table top position. Keep your big toes together and open your knees wider than your hips.

Then, sink back to place your backside on your heels.

Your abdomen can then succumb to gravity and rest either on your legs or close to the floor.

Arms should be stretched out in front of you, but if the position is uncomfortable, they can be extended back towards your legs.

3. Runner’s Lunge

Some lower back pain is caused by or exacerbated by tightness in your hip flexors.

Use the runner’s lunge stretch to relieve the pressure by opening up your hips.

To start, stand up straight and place your feet hip-distance apart.

Begin with your right leg and use it to take one long step forward, bending your front knee and arriving on the ball of your back foot as you lower it to the floor.

Place your hands on the front knee and push forward slowly to stretch your hip flexors.

4. Legs Up the Wall

The legs up the wall stretch is one of the easiest stretches because it is a passive posture that doesn’t require strength or flexibility.

This stretch is also ideal for soothing sciatica.

To perform this stretch, lay on your back close to the wall. Scoot your backside to the wall, then walk your legs up the wall and remain there for a few minutes

5. Press-Up Back Extensions

To perform this stretch, lie flat on your stomach and place your hands underneath your shoulders.

Press up slowly. If it’s comfortable, place your elbows on the floor and hold the pose for a few seconds before slowly lowering down.

These are five of the best lower back stretches to supplement your chiropractic care and help keep your comfortable between visits.

Want to learn about more stretches to help relieve back pain? Simply schedule an appointment with us.