5 Great Lower Back Pain Stretches

Low back pain is one of the most common reasons that people seek medical advice from their doctor. It has been reported that 80% of the population will suffer from some sort of back pain in their lifetime. “Low back pain can occur due to a variety of reasons” says Victoria Family Chiropractor Dr. Stephanie Louie. “Most people may think that it’s mainly due to an injury like lifting something heavy or being in a car accident, however, we are also seeing many patients come in with low back pain due to a trivial event like sleeping the wrong way, or reaching for something or even the simple act of sitting. At Mind Body Spine it’s important that we help people get pain relief by giving them treatment while they are in the office, but it is also imperative that we teach them how to relieve any ailments throughout the day when they are at work or at home through practices like exercise or stretching.”

Below are five stretches that can relieve your lower back pain:

Child’s Pose: This stretch can relieve pressure off the low back while giving you a nice stretch. Start by getting on your hands and knees with your knees about hip width apart and your feet together. Stretch your arms out in front of you, palms facing down, while you lower your forehead to the ground and bring your bum to your heels.
Knee to Chest: Lie on your back and pull both of your knees into your chest. You can bring one knee into your chest while the other leg is at a 90 degree angle and your foot is flat on the ground if that is easier to start with.
Hamstring Stretch (a): Find a sturdy chair or table. Stand on one leg and stretch out the other leg straight out in front of you with your toes pointing towards the ceiling onto the chair or table. Make sure to hold onto something to help with your balance. Keep a nice lordotic curve in your low back and neck and without rounding your back slightly lean forward until you feel a stretch in the leg that is resting on the chair or table. Repeat on the other side.
Hamstring Stretch (b): This stretch is similar to the one above but will stretch a different part of the hamstring muscle. This difference is, this time the leg on the chair or table will be bent to 90 degrees and can be done as follows – Find a sturdy chair or table. Stand on one leg and put the other leg bent at 90 degrees out in front of you with your toes pointing towards the ceiling onto the chair or table. Make sure to hold onto something to help with your balance. Keep a nice lordotic curve in your low back and neck and without rounding your back slightly lean forward until you feel a stretch in the leg that is resting on the chair or table. Repeat on the other side.
Piriformis Stretch: Sit on a chair or bench. Rest one leg in the figure 4 position on your other thigh so that your ankle is resting on your thigh. Keep a nice lordotic curve in your low back and neck and without rounding your back slightly lean forward until you feel a stretch in your piriformis muscle. Repeat on the other side.

It is best to stretch after you have warmed up and to stretch in a pain free range of motion. Hold each stretch for 20 – 30 seconds and repeat as necessary.