Lower back pain can stem from the way you sleep, exercise, walk, sit, and so much more. And when you’re dealing with the aches and, oftentimes, debilitating soreness of lower-back pain, there’s a good chance all you want to do is stay in bed. find lower back stretches you can do at home to help ease your lower back pain two to three times a week can help prevent and ease lower back pain. While not all back pain can be remedied by lower back stretches, sometimes those with lower back pain have tight hips and legs, so strengthening and loosening up these muscles can help you find relief.
How to perform lower back stretches
Stretch your lower back carefully, especially if you have an existing injury or other health concerns, and if you’re in pain, it’s best to consult your doctor.
Consider if you are flection sensitive (leaning forward creates pain) or extension sensitive (arching backward creates pain)
Aim to hold each stretch for at least 10 seconds and preferably 30 seconds or longer. The pain-relieving benefits will increase the longer you hold these stretches.
Turn on soothing music, rather than rush through the moves. Use this stretching time as a chance to relax and renew.
Don’t forget to breathe! Focusing on using your breath can help you cope with any feelings of discomfort.
Be sure to include other activities, like walking every day along, with these stretches.
Half Lord of the Fishes (Ardha Matsyendrasana)
Also known as Seated Twist posture, Ardha Matsyendrasana helps improve posture and spinal mobility in those with lower back pain. Don’t allow your lower back to collapse as you perform this posture, and remember that a little goes a long way when twisting with lower back pain.
How to do half lord of the fishes posture: Sit with your legs extended out in front of you (dandasana). Lift your right leg and place your foot on the ground beside your left knee. Bend your left leg and place the left foot on the outside of your right hip. Ground down through your hip bones, and inhale as you find length through the spine. Hook your left elbow on your right knee as you place your right hand behind you, and gently twist. Stay for 5 to 8 breaths.
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