7 Best Stretches for Lower Back to Do at Home
Our bodies need to be given the right amount of movement and exercise daily. Living a sedentary lifestyle may lead to many health complications down the line. Moreover, short-term aches and pains could be a nuisance to deal with on various parts of the body. One’s lower back may be especially susceptible to these nagging pains.
Thankfully, there are several ways to rectify the issue. For starters, you should get regular physiotherapy treatments for your back. These treatments can be accompanied by stretches you do at home. Lower back stretches are based on the full range of motion, and you need to be tuned to perform it. Over time, and with enough consistency, you will be able to help your lower back with these great stretches.
Here are seven best stretches for lower back that you can do at home:
Stretch #1: Squats
Squats are primarily used for activating your legs, but they also have a carryover effect on adjacent areas. Once you squat down, you should be in an angled position. The secondary stretch you feel on your lower back should be held for a few seconds before standing up. Repeat this as necessary until you complete the given set.
Stretch #2: Child’s Pose
An awesome stretch to use for your lower back is very commonly found in traditional yoga exercises. Known as the child’s pose, it activates many areas in and around the lower back. The relaxing effect also extends to the overall back. After that, you will feel much more relaxed and loose.
Place your hands and knees on the ground, and hinge at the hips as you slowly move forward. Your stomach should then be rest on your thighs, with your hands out in front of you. Further, extend your arms out at the front to feel the stretch on your lower back. Hold the position for one minute before resting.
Stretch #3: Knee To Chest
A secondary stretch to use daily is incredibly simple. Lay on your back, and have your feet flat on the floor. Then, bring one knee forward, and grab it with both hands. Hold this position, which should involve your knee moving past your torso area. You will then feel the stretch on your lower back.
Once this motion has been completed, repeat the same action with your other knee. A good rule of thumb is to hold the stretch for at least thirty seconds for each leg. It is important to keep up with this practice each day. Consistency is the name of the game here; your lower back will thank you for this in the long run!
Stretch #4: Cross Legged Stretch
Similar in vein to the knee to chest exercise, this stretch involves a bit more technicality to the motion. Start by laying on your back, and then have both feet flat on the floor. Then, raise your left leg and rest it on the knee of your right leg. The next action involves bringing this position past your torso and then holding the position.
After you complete this motion, repeat the same cross-legged position on the opposite side. Beginners should not take this stretch unless comfortable holding the cross-legged position. It may be uncomfortable at the first attempt, but you will get the hang of it over time.
Stretch #5: Pelvic Thrust
This stretch is one of the easiest stretches to perform, as there is no advanced position to hold. First, lay on your back and have both of your feet flat on the floor. Then, your arms should also be laid flat on the floor, with the palms facing downwards. Slowly thrust your pelvic area forward, and hold the position once you do.
Then, slowly bring the position back to a neutral position. Do this motion five to ten times for about one to three sets. The stretch you feel when you thrust the pelvic area forward will greatly affect your lower back in a positive way!
Stretch #6: Touch Your Toes
Similar in vein to squats, this stretch involves trying to touch your toes with your fingers. Face forward, and bend over with both of your arms stretched downwards. The aim is to try to touch your toes, which will activate a stretch in your lower back. Hold this stretch for about fifteen to twenty seconds, and then repeat it a couple more times after you are done.
Stretch #7: Using Resistance
These lower back stretches can be amped up by adding weights or resistance. For example, resting a weighted plate on your pelvic area, and using the pelvic thrust stretch, can create a nice burn. Or use resistance bands when doing the knee to chest exercise. Sooner or later, you will find that the pains in your lower back are not affecting you!