Low back pain is a common issue that can affect people of all ages and lifestyles. It can range from a mild inconvenience to a debilitating condition. One effective way to manage and prevent low back pain is through regular stretching exercises. In this blog, we will showcase some stretches that can help alleviate discomfort in the lower back. Remember, before attempting these exercises, it’s important to consult with your healthcare provider or a qualified physiotherapist.

Child’s Pose

The Child’s Pose is a gentle stretch that targets the lower back and provides overall relaxation. Start on your hands and knees, then slowly lower your hips backward, resting them on your heels. Extend your arms forward, reaching as far as you comfortably can. Hold this pose for 30 seconds while focusing on deep breathing.

Cat-Camel Stretch

The Cat-Camel stretch helps to mobilize and stretch the spine. Begin on your hands and knees, ensuring that your hands are under your shoulders and your knees are under your hips. Take a deep breath in as you arch your back towards the ceiling (Comel position), then exhale as you round your spine, tucking your chin towards your chest (Cat position). Alternate between these positions for about 10 repetitions.

Knee-to-Chest Stretch

The Knee-to-Chest stretch effectively targets the lower back and hips. Lie on your back with your knees bent and feet flat on the floor. Slowly bring one knee towards your chest, using your hands to gently pull it closer. Hold for 30 seconds, then repeat with the other knee.

Piriformis Stretch

The piriformis muscle, located deep in the buttock area, can contribute to low back pain. To stretch this muscle, lie on your back and cross one ankle over the opposite knee. Bring your hands behind the thigh of the uncrossed leg and gently pull it towards your chest until you feel a stretch in the buttock area. Hold for 30 seconds, then switch sides.

Seated Spinal Twist

The Seated Spinal Twist helps to improve the flexibility and mobility of the lower back. Sit on the floor with your legs extended in front of you. Cross one leg over the other, placing the foot flat on the floor outside the opposite thigh. Twist your torso towards the crossed leg, placing your opposite elbow on the outside of the knee. Hold for 30 seconds, then repeat on the other side.

Note: The pictures used in this blog are for illustrative purposes only. Please consult a qualified physiotherapist for detailed instructions and guidance on performing these stretches correctly.

Jesse Heim Physiotherapist BSc, DPT