Lower back pain is something many of us deal with every day. Long hours at the desk, a sedentary lifestyle, or even a small muscle pull can leave you feeling stiff and sore. To tackle this, gentle stretching serves to relieve tension, loosen tight muscles, and improve your flexibility.
Before you start, remember to listen to your body and check with your doctor if the pain worsens or if you have any health concerns. Here we’ll cover seven moves you can try to support a more flexible back and face every day with less pain.
1. Knee-to-chest stretch
Start by lying on your back with your knees bent and feet flat on the floor. Slowly bring one knee toward your chest and hold it with both hands. Keep your other leg relaxed and straight on the floor. Hold the stretch for 30 seconds to 1 minute, and switch legs. For extra comfort, rest your head on a cushion or wrap a towel around your leg if needed.
2. Cat-cow stretch
Get on all fours with your hands under your shoulders and knees under your hips. As you breathe in, drop your belly and look up (this is the “cow” position). Then, exhale as you round your back and tuck your chin toward your chest for the “cat” position. Move slowly with your breath to feel the stretch along your spine, shoulders, and neck.
3. Sphinx stretch
Lie on your stomach and place your elbows directly under your shoulders. With your forearms on the floor, gently lift your head and chest. Keep your feet slightly apart and press your pelvis into the floor. Hold for 30 to 60 seconds, and breathe deeply to relax your muscles.
4. Pelvic tilt
Lie on your back with your knees bent and feet flat. Tighten your abdominal muscles to press your lower back into the floor. Hold for about 10 seconds, then relax and breathe deeply. Do 3 sets of 3 to 5 repetitions for a gentle yet effective workout.
5. Child’s pose
Begin on your hands and knees. Slowly sit back onto your heels and lower your chest toward the floor, stretching your arms out in front. Hold the pose for up to a minute. If you need extra support, use a rolled towel or cushion under your thighs or forehead.
6. Seated spinal twist
Sit on the floor with your legs extended. Bend one knee and cross your foot over the other leg. Place your opposite arm on the outside of the bent knee and gently twist your torso. Hold the twist for up to a minute on each side. For a deeper stretch, try adding gentle neck rotations, inhale while looking forward, and exhale as you turn your gaze.
7. Piriformis stretch
Lie on your back with both knees bent. Cross one ankle over the opposite thigh near your knee. Gently pull the bottom leg toward your chest until you feel a stretch in your buttocks and lower back. Hold for 30 to 60 seconds on each side. Keeping your bottom foot planted can make this stretch more comfortable.
Remember that stretching should be gentle. If any move causes sharp pain, stop immediately and consult your doctor.
