Is your lower back hurting? Do you experience pain when doing activities like sitting for a long time, bending over, or lifting heavy objects? If so, then it’s important to take measures to prevent these types of injuries. In this blog post we will discuss the best stretches that will help improve and protect your lower back!
Stretches to Try
The first stretch is called the cat-cow. To do this, you should begin by getting on all fours with your hands directly under your shoulders and knees underneath your hips. Slowly arch up like a cat (by pushing out your stomach) before slowly rounding yourself into an “invisible ball.” Continue to alternate between these two positions for a period of five to ten minutes.
Another great stretch for your lower back is a variation on a child’s pose where you begin by getting onto all fours and then sit down so that your hips are between your heels with both hands extended in front of you. Next, slowly inhale as you lift up from the ground until everyone can see your knees and exhale as you lower yourself back down to the ground. If this is too difficult, try doing it on a yoga block instead of the floor.
The next stretch begins by kneeling upright with hands extended in front of you. Next, slowly lean backward at an angle until everyone can see your heels before leaning forward into a slight back curve. This stretch should be held for ten to fifteen seconds and repeated three times in a row.
The last stretch begins by laying flat on your back with both hands extended out to the side and one leg straight up in the air. Slowly lift your other leg until it’s at a 90-degree angle before slowly bringing it down again. Repeat five times for each leg, holding for ten seconds for each rep.
Ease The Pain
The lower back is a complex part of the human body, with many muscles and bones working in tandem to keep it healthy. That’s why if you have pain or discomfort in this area, it can be difficult to pinpoint what might be causing your symptoms. With that said, there are some stretches you can do at home before bedtime which may help relieve tension in your lower back muscles. These easy exercises include lying on your stomach while bending one knee up toward the chest. If these simple moves don’t work for you, consult with a professional who specializes in treating low back pain issues!
