When your lower back is tight, life seems to slow down and become quite tense. You may find yourself wincing even as you move around in bed. Lower back pain often stems from muscles that are unnaturally tight, either from a lack of activity or from injury. One way to lengthen and soothe these muscles is to do stretching, as well as strengthening the core, to ensure that your posture and muscles are functioning optimally.
The 5 Stretches for Lower Back Pain
Knee to Chest
A simple yet highly effective stretch that is used to align the pelvis (twisted pelvis is often a source of back pain) and gently stretch the lower back and gluteus muscles.
Lie on your back with the feet flexed, toes pointed towards the sky. Slowly bend your right knee then pull your leg up towards your chest. Make sure not to let the hips left from the floor. They should remain unengaged. Wrap your arms around your right thigh, knee, or shin, gently applying some pressure. Hold for 20-30 seconds then slowly extend the leg—foot still flexed—to the starting position. Repeat on the opposite side.
Lower-Back Twist
Guess what? All that sitting you may be doing is weakening the glute muscles and could be another cause of your lower back pain. That is why twists like this one feel so good because it digs deep into the gluteus muscle group.
Start by lying on your back with your knees bent and feet flat against the floor. Extend your arms out to the side in a T position. Keep your shoulders against the floor as you move through this stretch, and tighten the core to support the upper spine and shoulders. Lying on the ground, gently rock your knees side-to-side, beginning to warm the muscles. Then drop the knees to one side. If they can touch the ground, that is fine, but be sure to do so without lifting the opposite shoulder from the ground. If you need a bolster, that is fine. Hold for 20-30 seconds before switching to the other side.
Cat/Cow Pose
This pose is a quintessential yoga pose that not only stretches but also warms up the entire spine, preparing it for movement. Cat/Cow works by simultaneously working the entire spine, engaging the core, and lengthening muscles that could have contracted from sitting.
To do Cat/Cow, begin on your hands and knees. Wrists should be under shoulders, and your knees are under your hips. Your spine will be parallel to the floor. Begin by taking a breath. As you exhale, round your spine to form a C curve. Your gaze and tailbone both shift downward. Hold for a few seconds then inhale, letting your belly drop as your fill your torso with air. Gaze and tailbone both lift to form a concave back. Hold for a few seconds then switch back to the previous position.
Piriformis Seated Stretch
Also called Gomukhasana or Cow Face Pose in yoga, the piriformis seated stretch feels good either sitting straight up or revolving around towards either side. This stretch is created to lengthen the piriformis muscle, which is often the source of sciatica, or a radiating leg pain caused by an aggravated sciatic nerve.
To do the piriformis seated stretch, begin cross-legged with a straight back. Cross your left leg over your right leg then place your left foot near the thigh. The right foot tucks back towards your buttocks. Depending on the intensity of the stretch, you can stop here. Optionally, you can place your right arm on your left leg and use that to help rotate you towards the left. Keep the chest open and low back long.
Cobra Pose
Cobra is a fabulous stretch for working through the entire core. The core is more than just your abdominal muscles, it is a band of support that incorporates the abdominals (flexors and oblique), back (extensors), pelvic floor, and even the upper connections of the gluteus muscles. Therefore, if your abdominal muscles are tight, so too is your back.
Start by lying on your stomach with your legs extended straight back. The palms of your hands are planted in front of you, in line with the shoulders. Slowly push the body away from the floor so that you lift gradually and lengthen the arms. Keep your hips flush against the ground, focusing solely on the expansiveness of the chest and back as you breathe. Once you reach the maximum height of your stretch, hold for an additional 10-20 seconds. Slowly lower back down to the starting position and repeat this exercise 5 more times.
The Importance of a Strong Core
One of the reasons many people have low back pain is because they lack core strength. Now, strengthening your abdominals does not mean you have to do dozens of crunches or procure a six-pack. Rather, you want to work deep into the transverse abdominis, which is responsible for cinching the waist like a corset. One of the best ways to effectively work the entire core is by using a rowing machine.
A rowing machine is an incredible piece of equipment that enables a full body workout depending on your effort. You can easily improve your posture by maintaining a straight spine and engaged abdominal muscles. Rowing will also target the lower body, like the buttocks and hamstrings, which have an influence on your lower back as well.
Conclusion
Want to stretch out your lower back and soothe your pain? You can do these 5 stretches right now for immediate relief. In order to get lasting results, why not try out the rowing machine too? By giving your body total workout, you are fortifying your posture, engaging the core, and promoting overall health. Consider the rowing machine and these 5 stretches your go-to for combatting the tightness and lower back pain!
