What Is The Best Stretching Exercise For Lower Back Pain? – 7 Back Stretches
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What is the best stretching exercise for lower back pain? According to MINT’s back pain doctor in Plano TX, stretching exercises improves posture, range of motion, decrease back pain, prevent injury, and decrease muscle soreness.
The question is: what is the best stretching exercise for lower back pain. There are various workouts you can do at home. In today’s article, we will give you a list of seven back stretches. Read on!
What Is The Best Stretching Exercise For Lower Back Pain?
Although many people stay in bed and rest to relieve back pain, this is a misconception. While rest is necessary, research shows that stretching exercises can help relieve back pain quickly and effectively. Make sure you perform the following stretches at least three to five times a week to alleviate back pain.
1. Child’s Pose
The child’s pose is also known as the prayer stretch. It helps your lumbar spine muscles to stretch and align with the rest of the spine. It is a helpful exercise for people with lower back and sciatic pain. Some studies show that the child’s pose can also relieve pain resulting from a herniated disc.
- Start the exercise in a tabletop position
- Keep your hands under your shoulders
- Place your knees under your hips
- Keep your hands in front of you
- Make sure your palms are flat on the mat
- Place your buttocks on your heels
- Drop your head and torso downward
- Stay in this position for at least 30 seconds
2. Cat/Cow Stretch
The cat/cow pose improves motion in your lumbar spine and stretches your lower back muscles. It is also an excellent exercise for stretching your chest and neck.
- Start the stretch in a tabletop position
- Keep your knees under your hips
- Place your hands under your shoulders
- Align your spine with the ground
- Stretch your mid-back by rounding your spine
- Stay in this position for at least 30 seconds
3. Supine Twist
What is the best stretching exercise for lower back pain? Can supine twists relieve back pain? Studies show that a supine twist improves flexibility in your lumbar spine by reducing pressure on your muscles. Steps to perform this stretching exercise are:
- Lie on your back and then bend your knees
- Place your feet flat on the mat
- Adopt a “T” position by extending your arms to the side
- Make sure your shoulders are placed on the mat
- Roll your knees to one side
- Hold this position for 30 seconds
- Place a pillow under your knees for extra comfort
4. The Pelvic Tilt
Our back pain doctor in Plano TX, recommends pelvic tilt for people with lumbar spine pain. It stretches your lower back and strengthens your core muscles by increasing blood flow to soft structures. Here are the steps to perform this exercise.
- Start the stretch by lying on the ground or yoga mat
- Bend your knees and keep your feet flat on the mat
- Relax your lower spine and maintain a neutral position
- Feel a slight curve or stretch in your lumbar spine
- Place your hands under the spine
- Engage your core muscles
- Flatten your lower spine against the mat
- Tilt your pelvis upward slightly
- Repeat the steps at least 15 times
5. Knee-to-Chest Stretch
The knee-to-chest is an excellent exercise to reduce pressure on your lumbar spine by stretching its muscles. It also relieves pressure on your nerves by creating more space for them. It is also beneficial for people with herniated or ruptured discs.
- Lie on your back
- Bend your knees
- Place your feet flat on the mat
- Rest your hands behind your knees
- Move your knees toward your torso
- Pull your knees using your hands
- Stay in this position for 30 seconds
- Move your hips side to side to stretch your lower spine
6. Cow-Face Stretch
According to MINT’s back pain doctor in Plano TX, the cow-face pose stretches your muscles in the lower back, chest, hips, and thighs. It also increases the flexibility of your hands, arms, and ankles. Cow-face stretches your back and strengthens the muscles.
- Sit in a comfortable position
- Move your right heel toward the left glute
- Your right knee should point straight
- Bring your left leg on your right leg
- Keep your knees together
- Make sure your knees are straight
- Lengthen your back by sitting up tall
- Stay in this position for at least 30 seconds
- Repeat the exercise for the other leg
7. Plank
The plank strengthens and stretches your lumbar spine muscles. It maintains a neutral position of your spine and reduces tension in your muscles. It also improves your core stability and abdominal strength.
- Start the exercise by putting your body in the push-up position
- Drop your forearms onto the ground or mat
- Make sure your forearms are underneath your shoulders
- Interlace your hands or ensure they are parallel
- Engage your core muscles and stay in this position for 30 seconds
Final Words
Stretching exercises can help relieve back pain quickly. However, it is crucial to perform these exercises under the guidance of a physical therapist. If your lumbar spine pain persists for more than three months, consult a neurosurgeon.
MINT has qualified and professional neurosurgeons who perform minimally invasive spine surgery to relieve pain. Minimally invasive spine surgery is more effective than open back surgery, leading to faster pain relief, faster recovery, and rehabilitation. What is the best stretching exercise for lower back pain – we have already answered this question. Contact MINT today for advanced treatment options.
