Life
10 stretches that will give people with bad backs the relief they need
Dealing with lower back pain can reduce one's quality of life and cause other health problems if not treated. These 10 stretches will help reduce back pain and provide relief.
Marco Valens
04.12.21

Having to deal with pain in the lower back is probably one of the most annoying minor health conditions one can develop. We all have to deal with a sore and stiff back from time to time due to the stress of modern lifestyle, long working hours, and most important of all, bad sleeping positions.

While usually not dangerous, lower back pain can reduce the quality of life, interrupt your sleep patterns, and might cause other health problems if not treated. Luckily, there are exercises that bring back pain relief that anyone can do. One can also consider switching out their pillow for an orthopedic shape better suited for your body to help with neck, shoulder, and back pain.

If you’re dealing with debilitating back pain and have been looking for relief, here are 10 stretches that will get rid of lower back pain and soreness in no time.

1. Bridges

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You’ve probably heard of the gluteus maximus before – the main extensor muscle of the hip. It’s one of the largest and most important muscles in the body and you engage it every time your hips. Strengthening this muscle is very important because it provides support to the lower back, which in turn, can help alleviate back pain.

Bridges work your gluteus maximus and they’re quite easy to do, even if you’re a beginner.

How to perform a bridge:

Lie on your back and keep your hands at your sides, knees bent, and your feet flat on the floor hip-width apart. Then proceed to press the feet into the floor while keeping the arms by the sides. Raise your buttocks off the ground and make sure the body forms a straight line from your shoulders to your knees then squeeze the buttocks while keeping shoulders on the floor. Repeat from 10 to 15 times and rest for 1 – 2 minutes.

2. Child’s Pose

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This pose stretches your lower back muscles which are often to blame for back pain. It’s a fairly common yoga pose and pretty easy to do.

How to do child’s pose:

Begin with your hands and knees on the mat. Keep your hands directly under the shoulders and knees under the hips. Keep your feet on the floor with your big toes touching. Position your belly between your thighs with your forehead touching the floor. Relax your shoulders and jaw. Extend your arms in front of you and put your palms on the floor. Sit your arms back towards your heels and drop your head and chest. Drop your head and chest downward and keep your arms extended and reach for the wall in front of your mat. If you find this too hard, put a pillow under your belly to lift your upper body and reduce the strain of the lower back muscles. Hold this position for as long as you can.

3. Cat/Cow Stretch

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Another useful yoga exercise that moves your lower back muscles in two directions and eases tension in contracted muscles.

How to do cat/cow stretch:

Begin in child’s pose position, on your hands and knees. Keep your hands directly under the shoulders and knees under the hips. Make sure your spine stays parallel to the ground. Round your back and stretch your mid-back between your shoulder blades. Hold this position for about 5 seconds. Relax and let your stomach fall downward. Then arch your lower back and hold this position for 5 more seconds. Repeat the exercise for 30 seconds.

4. Knee-to-chest Stretches

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This exercise helps elongate your lower back and relieve muscle tension and pain.

How to do knee-to-chest- stretches:

Lie on your back on the floor. Proceed to bend your knees while keeping both feet flat on the ground. With your both hands, pull in one knee toward your chest. Hold this position for 5 seconds. Make sure you keep your abdominal muscles tight and press your spine into the ground. Assume your starting position and repeat the exercise with your other leg. You can repeat this exercise 2-3 times a day.

5. Supine Twist

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Another great exercise that helps stretch your lower back and also works your gluteus.

How to do a supine twist:

Lie down on your back. Bend your knees and keep your feet flat on the floor. Extend your arm out until they’re stretched in a ‘T’ position. Then slightly roll both your knees to one side while keeping both shoulders on the floor. Stay in this position for about 30 seconds, then return to starting position and repeat the exercise by rolling your knees to the opposite side. If this position is too uncomfortable for you, place a cooling sheet under your knees as you roll. Using a cooling bamboo sheet set is an excellent idea as it keeps you cool and comfortable during your exercise.

6. Draw-in maneuvers

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Doing a draw-in maneuver will strengthen the transversus abdominis, a muscle on the front and the side of the abdomen. It will help stabilize your spine and lower back.

How to do a draw-in maneuver

Lie on your back with your knees bent and feet flat on the floor. Keep your arms by your sides. Breathe deeply, while exhaling, pull your navel towards the spine. Keep your abdominal muscles tight and hips still. Hold position for 5 seconds. Repeat the exercise 5 times.

7. Lying Lateral Leg Lifts

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This exercise works the hip abductor muscles. Because these muscles support the pelvis, strengthening them can reduce the strain on your lower back and alleviate pain.

How to do lying lateral leg lifts:

Lie on one side on the floor. Keep your legs together. Slightly bend your lower leg then slowly raise your top leg about 18 inches. Keep your top leg straight and remain in this pose for 2 seconds. Repeat the exercise 10 times then turn onto the other side and repeat. You can do 3 sets on each side.

8. The Pelvic Tilt

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An important exercise for restoring mobility to your pelvic area which can be affected by your lower back pain.

How to do a pelvic tilt:

Lie down on the ground with your knees bent and feet flat on the floor. Relax your lower back and try to stay in a neutral position. Engage your core muscles and straighten out your lower back against the floor then slightly tilt your pelvis up. Repeat this exercise up to 15 times.

9. Reclining Hand-to-Big Toe Stretch

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A group of muscles called the adductors (commonly known as inner thighs) which are attached to the pelvic bone and femur are important for maintaining mobility. They’re also vital for stabilizing your lower back and if tight, they can contribute to lower back pain.

This pose will help you relax these muscles and can help reduce back pain.

How to do reclining hand-to-big toe stretch:

Lie on the ground on your back. Slowly lift your right leg and pull it towards your face. Join your hands together behind your thigh. Make sure your opposite leg stays active and your opposite hip is on the ground. Keep both your head and shoulders on the floor. Hold this position while you breathe in and out 1o times. Your left hip should remain on the ground while you proceed to slowly lower out your right leg to the right. Do it as long as you can make sure your opposite hip stays in position and doesn’t lift up off the floor.

10. Forearm Plank

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The goal of this exercise is to activate your core, reduce the pressure on your lower back, and work the muscles around it.

How to do a forearm plank:

Begin in a push-up position. Place your forearms on the floor directly under your shoulders. You can spread your fingers apart in order to distribute your weight evenly and assume a stable position. Keep your body straight and your abdominal muscles tight. Hold this position for 30 seconds.

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