5 Simple Stretches to Relieve & Reduce Lower Back Pain

Pain in the lower body area can be fatal as mobility of the body depends on that area. Anything from an unusual sleeping position to a rigorous exercise can cause it. Usually, the pain subsides after a few days but if it persists then it can be chronic. It can be prevented by a series of simple stretches and exercises. These 5 exercises can be done from the comfort of your home and go a long way to make your body more flexible and resistant to injuries.

Knee to chest

A simple exercise that can lengthen your lower back and help in releasing tension and pain. Lie flat on the ground with knees bent and grab your right lower led with your hands and interlace your fingers. Now gently pull your right knee up to your chest, keep your legs there for a while then bring it back to the original position. Do the same with the left leg. You can perform it with both knees at once too.

Trunk rotation

Trunk rotation can be great for abdominal, back muscles and muscles around the pelvis. Lie on your back and bring both your knees towards your chest as if you’re sitting in a chair. Place your hands on your sides, flat. Now slowly rotate both knees to one side and keep it like that for 15-20 seconds. Bring it back to the original position and do the same for the other side.

Cat-cow stretch

Increasing flexibility, it also reduces tension in the lower back. Get yourself on your hands and knees, with the knees hip-width apart. Arch your back by pulling your belly-button towards your spine and dropping your head, this is the Car part of the exercise. Bring yourself back into the original position. Now for the Cow portion of the exercise, raise your head upwards and let your pelvis fall forward making an upward slope. Hold both the positions for 5-10 seconds.

Pelvic tilt

Helping in releasing tension in the tight back muscles, Pelvic tilt is performed by lying down and with the knees bent and the hands-on either side of the body. The natural curvature of the body lifts the back slightly off the floor. Push your abdomen out and arch your lower back. Hold this position for 5-10 seconds. Now it’s the turn of the pelvis to be pushed outwards while tightening the abdomen and the back. This pushes the lower back down into the ground. Hold it still for 5-10 seconds and relax.

Seat forward bend

Sit down on the floor with your legs stretched out in front of you. Hook a towel at the base of your foot. Bend at your hips, bringing the belly down to the thigh. Stretch as far as your body allows you to and keep the position intact for about 30 seconds. The stretching reach will increase over time.  

 


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