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Feb 8, 2024 · Learn how to do eight stretches that can help ease tension and pain in your lower back muscles and spine. These exercises include knee-to-chest, trunk rotation, Cat-Cow, and more.
- Knee-to-chest stretch. Lie on your back with your knees bent and your feet flat on the floor (A). Using both hands, pull up one knee and press it toward your chest (B).
- Lower back rotational stretch. Lie on your back with your knees bent and your feet flat on the floor (A). Keep your shoulders firmly on the floor, and slowly roll your bent knees to one side (B).
- Lower back flexibility exercise. Lie on your back with your knees bent and your feet flat on the floor (A). Tighten the muscles in your belly so that your lower back pulls up, away from the floor (B).
- Bridge exercise. Lie on your back with your knees bent and your feet flat on the floor (A). Keep your shoulders and head relaxed on the floor and tighten the muscles in your belly and buttocks.
- Lying trunk rotation. This lying twist can be done by lying on your back. Choose the surface that’s most comfortable for you, whether it’s the floor or a bed.
- Supported cat-cow. The cat-cow yoga pose helps bring flexibility to your spine. Typically, it’s done on your hands and knees, starting in a tabletop position.
- Side bend. This standing stretch targets the sides of your abs and back. If you find that keeping your balance is difficult, try holding a counter or table with one hand while you stretch to the other side.
- Bridge. Bridge pose is a good stretch to get your spine back in a neutral position and get your glutes working to ease pain in your lower pack. If it’s safe and comfortable for you to get down to (and up from) the floor, start there for this stretch.
- 7 min
- Emily Cronkleton
- Child’s Pose. This traditional yoga pose gently stretches your gluteus maximus, latissimus dorsi (lats), and spinal extensors. It helps relieve pain and tension all along your spine, neck, and shoulders.
- Knee-to-chest stretch. This stretch relaxes your hips, thighs, and glutes while promoting overall relaxation. To do the knee-to-chest stretch, follow these steps
- Piriformis stretch. This stretch works your piriformis muscle, which is found deep in your buttocks. Stretching this muscle may help relieve pain and tightness in your buttocks and lower back.
- Seated spinal twist. This classic twist stretches your hips, glutes, and back. It increases mobility in your spine and stretches your abdominals, shoulders, and neck.
Jul 23, 2020 · Learn how to do eight yoga poses and exercises that can help ease lower back pain and improve range of motion. Find out which conditions may benefit from stretching and when to see a doctor.
- Aaron Kandola
Sep 27, 2023 · Learn how to relieve lower back pain with gentle stretches that target and loosen tight muscles, improve posture and mobility, and reduce stress. Follow the instructions and illustrations for cat-cow, child's pose, knee-to-chest, seated spinal twist, and more.
Oct 25, 2023 · Targets: Strength (gluteal bias) Lie on your back with knees bent, feet flat on the floor and hands palm-side down at your side. Lift one leg off the floor, bending your knee to a 90-degree angle ...
