How to Stretch Lower Back?

To stretch lower back is crucial for the body, as the lower back is responsible for supporting our weight and aiding in various movements. This region is also prone to tightness, stiffness, and discomfort, especially when we spend long hours sitting or standing in one position. Stretching is an effective way to alleviate lower back pain and prevent future issues.

In this article, we will discuss how to stretch your lower back to promote flexibility, mobility, and overall well-being.

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Exercises to Stretch Lower Back

Here's how to stretch your lower back:

Child's Pose: Start the child's pose stretch on your hands and knees, then lower your hips back towards your heels while stretching your arms forward. Rest your forehead on the ground and breathe deeply. Hold for 30 seconds to one minute.

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Knee-to-Chest Stretch: Lie on your back to stretch lower back with your knees bent and feet flat on the floor. Use your hands to pull one knee towards your chest, keeping the other foot on the ground. Hold for 30 seconds and then switch sides.

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Supine Spinal Twist: Lie on your back with your arms extended out to the sides. Bring one knee towards your chest, and then lower it across your body towards the opposite side, using your opposite hand to gently guide the knee down. Keep your shoulders on the ground, and turn your head to look in the opposite direction. Hold for 30 seconds and then switch sides.

The cobra pose increases flexibility (Chalo Garcia/ Unsplash)

Cobra Stretch: for the cobra pose, lie on your stomach with your hands under your shoulders. To stretch lower back, press into your hands and lift your chest off the ground, keeping your hips and legs on the floor. Hold for 10-15 seconds and then release.

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Seated Forward Fold: Sit on the floor with your legs extended in front of you. Reach your arms towards your toes and slowly fold forward, keeping your spine straight. Hold for 30 seconds to one minute.

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Why Stretching is Important for Tight Lower Back

Tight lower back muscles can cause a range of issues, from minor aches and discomfort to severe pain and reduced mobility. Stretching is an effective way to loosen up tight muscles, increase blood flow and oxygen to the area, and promote healing and relaxation. Regular stretching for the lower back can also improve posture, reduce the risk of injury, and enhance overall flexibility and mobility.

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Remember to breathe deeply and slowly when you stretch lower back, and never push your body beyond its limits. If you feel any pain or discomfort, stop the stretch immediately. Regular practice of these stretches can help reduce lower back pain and stiffness, improve posture, and enhance overall flexibility and mobility.