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.
Happy Baby (Ananda Balasana)
A restorative posture, Happy Baby is great for inducing relaxation, all while opening up your hips to reduce lower back pain. It also relaxes the back muscles and helps loosen up the neck and shoulders, helping you find relief. It can be a helpful tool in stretching the groin. If you can’t quite reach your toes try using a strap instead.
How to do happy baby posture: From a supine position with your back on your mat, bend the knees so that your heels appear to be stamping the ceiling. Grab the outside of your feet with both hands and hook your elbows to the insides of your knees. Flex your heels into your hands and stay stagnant or feel free to rock side to side to give your lower back a little massage.
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