Simple Back Stretches

Simple Back Stretches To Reduce Back Pain

Lower back pain is such a common health concern as there are so many things that can cause it.

Although some back pain can be a symptom of an underlying condition, such as kidney stones, more often than not, it is a side effect of a sedentary lifestyle or repetitive motions.

While stretching won’t fix all lower back pain, it can still provide relief, and if you have been living with some mild stiffness or discomfort, you should consider trying some of the below stretches to help reduce pain while strengthening the muscles in your lower back.

The Seated Spinal Twist

This classic twist stretch can work your back, hips and glutes. This stretch can increase mobility in your spine while stretching your abdominals, neck and shoulders.

The pressure from this stretch can also stimulate your internal organs.

How To:

Sit on the ground with both of your legs extended out in front of you.
Bend your right knee and place your foot to the outside of your left thigh.
Put your left arm on the outside of your right thigh.
Put your right hand behind you for extra support.
Starting at the base of your spine, twist to the right side.
Try holding this pose for 60 seconds.
Repeat on the opposite side.

The Pelvic Tilt

A pelvic tilt stretch can build strength in your abdominal muscles which can help to relieve pain and tightness in your lower back.

This stretch can also have a beneficial effect on your glutes and hamstrings.

How To:

Start by lying on your back with both of your knees bent and your feet flat on the ground.
Engage your core muscles as you flatten your back against the floor.
Breathe normally and hold this pose for 10 seconds.
Release, and take a few deep breaths to relax.
Repeat for 3 sets of 5 reps.

Cat-Cow Pose

It wouldn’t be a stretching blog without mentioning our favourite, the cat-cow pose! This is such a simple yet effective stretch that will increase circulation and give a nice stretch in your back.

How To:

Start on all fours, while keeping your feet flat.
Keep your knees directly under your hips and your hands directly under your shoulders.
As you take a breath in, drop your stomach, let your back arch and look slightly up.
As you exhale, push your hands into the ground and round your back up (like a cat).
Continue arching with inhales and rounding with exhales.

Sphinx Stretch

The sphinx stretch is a nice and gentle backbend that can allow you to be both relaxed and active. This stretch strengthens your chest, buttocks, and spine.

How To:

Start by lying on your stomach with your elbows underneath your shoulders while keeping your hands extended in front, palms facing down.
Have your feet slightly apart – it is okay if your toes touch.
Slowly engage your lower back, thighs and buttocks as you lift your chest and head.
Stay strong in your lower back and abs, breathing deeply.
Press your pelvis into the ground.
Look straight ahead and hold this pose for 30 – 60 seconds.

Knee-To-Chest Stretch

This gentle stretch will relax your glutes, hips and thighs while promoting overall relaxation.

How To:

Start by lying on your back with both knees bent and your feet flat on the floor.
Keep your left knee bent or you can extend it straight out along the floor.
Bring your right knee to your chest and clasp your hands behind your thigh or at the top of your shinbone.
Elongate your spine all the way down to your tailbone and avoid lifting your hips.
Breathe in deeply to release any tension.
Hold this pose for 30-60 seconds.
Repeat on the other side.

Child’s Pose

Child’s pose can release the tension in your back and shoulders as it gently stretches the hips and has an overall soothing effect on the mind.

How To:

Begin kneeling down with your big toes touching one another and your knees hip-width apart.
As you breathe out, lower your torso between your knees, extending your arms alongside your torso with the palms facing down.
Relax your shoulders towards the ground.
You will feel a nice stretch down your spine.
Rest for as long as you’d like

To Keep In Mind

Always ensure to stretch your lower back with safety and care. You should be particularly careful and cautious if you have any health concerns or injuries, and it is best to speak with your doctor first before beginning any new type of strenuous exercise.

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