7 stretching exercises to relieve lower back pain

Pain in the lower back can occur for various (sometimes unexpected) reasons and manifest itself in the form of minor discomfort or intense pain that interferes with the usual movements. Diseases of the pelvic organs, gastrointestinal tract, inflammatory diseases, circulatory disorders, herniated disc – This is not a complete list of possible triggers for low back pain.

However, very often the culprit of back pain is precisely a sedentary lifestyle, which leads to overstrain of the back muscles. In this case, exercises aimed at stretching the muscles will be an excellent solution to the problem.

7 stretching exercises that will relieve pain in the lower back

It is important to understand that the unsatisfactory condition of the muscles – far from the only cause of back pain. Unfortunately, many of us constantly put off going to the doctor when we experience pain. However, this approach is fundamentally wrong – it will not be possible to detect a herniated disc, diseases that destroy the spine or pathologies of internal organs that can cause pain, without special equipment and experience.

If you notice that lower back pain bothers you quite often, you should not just try to relieve the symptom, but contact a professional to find the root cause of the pain and eliminate it.

If you are sure that the reason for your discomfort in the lower back was a long sitting position, estet-portal.com suggests trying 7 simple stretching exercises, which will take only 7 minutes.

1. Stretch the muscles of the back of the thigh

• lie on your back (on the floor);
• straighten one leg perpendicular to the floor;
• bend the second;
• keep your raised leg below your knee for comfort;
• stretch your thigh muscles for 30 seconds;
• lower your leg and do the same with the other limb.

Read also: Effective Muscle Relaxation Exercises with Massage Roll

2. Butterfly Pose

• sit on the floor;
• put your soles against each other;
• straighten your back;
• keep your head straight;
• holding the feet with your hands, stay in the pose for 30 seconds;
• rest 10 seconds;
• repeat again.

3. Pull the leg to the chest

• lie down on the floor face up;
• bend your legs;
• holding one leg with your hands, pull it to your chest;
• hold the leg for 30 seconds;
• lower leg and repeat with other leg.

4. Stretching the spine

• lie on your back;
• one leg, bent at an angle of 90 degrees, move over the other leg;
• hold for 30 seconds in this position;
• Repeat on the other side.

5. Stretching the piriformis muscle

• lie on your back;
• bend one leg at a right angle;
• put the second leg (also bent) on top of the first;
• supporting your legs with your hands, stay in this position for 30 seconds;
• rest 10 seconds;
• repeat, switching legs.

Read also: Piriformis syndrome: how to relieve pain in the buttocks

6. Stretching the quads

• lie on your side;
• bend the top leg;
• holding your shin with your hand, pull your leg towards your back;
• hold your leg for 30 seconds;
• turn to the other side;
• Repeat the stretch on the other leg.

7. Lunging

• Stand upright;
• take a step forward;
• tilt body forward;
• front leg bent at the knee;
• back leg is almost straight;
• hold the position for 30 seconds;
• repeat on the other leg.

To prevent pain in the lower back from pestering you, estet-portal.com recommends doing this simple stretch every day. However, if you suspect that the cause of pain may be much more serious than a banal overexertion, do not delay going to the doctor so as not to aggravate your condition.