7 stretches to reduce lower back pain and strengthen these muscles –

By walking, running and simply getting out of bed in the morning, our body triggers the lower back.

Many things can cause lower back pain. In some cases, it can be a symptom of an underlying condition, such as kidney stones or acute pancreatitis. Other times, it’s simply a side effect of a sedentary lifestyle or repetitive motion.

But make no mistake: even those who lead an active life and practice physical activity can suffer from pain in this region due to lack of strength or even mobility. You have to work the whole body, always.

Regular stretching is a great way to build and maintain flexibility, relieve tension and help build strength. And these seven postures will help you with that.

However, if you have any kind of injury or health problem, it’s best to talk to your doctor before starting any new type of exercise.

This sequence of stretches can be done once or twice a day. If the pain gets worse, take a day off.

Remember: don’t rush. Do the poses slowly and use your breath as a guide to make sure you aren’t overdoing any movement. You should be able to breathe comfortably and smoothly throughout each posture.

CHILD’S POSTURE

This traditional yoga pose gently stretches the gluteus maximus, thigh muscles and spinal extensors. Helps relieve pain and tension along the spine, neck and shoulders.

Its relaxing effect on your body also helps to lessen tension in the muscles in your lower back, promoting flexibility and blood circulation along your spine. To do Child’s Pose, follow these steps:

Sitting with your hands and knees on the floor, sit on your heels.
Bend the torso forward.
Rest your belly on your thighs.
Extend your arms in front of or at your sides with your palms facing up.
Focus on breathing deeply and relaxing any areas of tension or tightness.
Hold this pose for up to 1 minute.
You can repeat this pose several times during your stretching routine.

Modifications: If you feel you need some extra support, you can place a rolled-up towel on top or under your thighs.

If that’s more comfortable, spread your knees and rest your forehead on a pillow.

KNEE ON CHEST

This stretch relaxes your hips, thighs, and glutes while promoting general relaxation. To do a knee-to-chest stretch, follow these steps:

Lie on your back with both knees bent and feet flat on the floor.
Keep your left knee bent or extend it on the floor.
Lower your right knee toward your chest, clasping your hands behind your thigh or on top of your shinbone.
Lengthen your spine to your tailbone and avoid lifting your hips.
Breathe deeply, releasing any tension.
Hold this pose for 30 seconds to 1 minute.
Repeat with the other leg.

STRETCHING THE PIRIFORMIS

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The piriformis is a deep gluteal muscle. Stretching this muscle can help relieve glute pain and compression in the lower back.

To do a piriformis stretch, follow these steps:

Lie on your back with both knees bent and feet flat on the floor.
Place your right ankle at the base of your left thigh.
Then place your hands behind your left thigh and pull towards your chest until you feel a stretch.
Hold this position for 30 seconds to 1 minute.
Then do the opposite side.

SAT TRUNK TORSION

torso twist (Photo by Cliff Booth/Pexels)

This classic twist works to stretch your hips, glutes, and back. It increases spinal mobility and, secondarily, also stretches the abdomen, shoulders and neck. The pressure of this stretch also stimulates your internal organs.

To do a seated twist, follow these steps:

Sit on the floor with both legs extended in front of you.
Bend your left knee and place your foot on the outside of your right thigh.
Rest your right arm on the outside of your left thigh.
Place your left hand behind you for support.
From the base of the spine, rotate the torso to the left side.
Hold this pose for up to 1 minute.
Repeat on the other side.

Modifications: To make this pose more comfortable, keep both legs straight on the ground while twisting your torso.

For an extra stretch, rotate your neck during this pose. Inhale to look forward and exhale to look back. Do 5 to 10 on each side.

PELVIC FLEXION

Pelvic flexion strengthens your abdominal muscles, which helps relieve pain and tension in your lower back. Follow these steps:

Lie on your back with both knees bent and feet flat on the floor.
Contract your abdominal muscles as you flatten your shoulders to the floor and lift your hips.
Breathe normally, holding this position for up to 10 seconds.
Release and take a few deep breaths to relax.
Do 1 to 3 sets of 3 to 5 reps.

CAT-COW

– (Juliana Pereira/Reproduction)

The cat-cow pose is a great way to wake up your spine while also stretching your shoulders, neck, and chest. To make Cat-Cow, follow these steps:

Get on all fours in tabletop position (hands and knees on the floor).
Press into your hands and feet as you inhale to look up, allowing your belly to fill with air.
Exhale, tucking your chin into your chest and arching your spine toward the ceiling.
Continue this movement pattern, moving with each breath.
Do this for 1 to 2 minutes.

Modifications: If you have any problems with your wrists, place your hands slightly in front of your shoulders. If your knees are the concern, support a pillow under them for more comfort.

For a more intense stretch, stay in each position for 5 to 20 seconds instead of moving with each breath.

STRETCHING THE SPHINX

This pose gently flexes your back, stretching and strengthening your spine, glutes, and pectorals. To do the sphinx stretch, follow these steps:

Lie on your stomach with your elbows resting on the floor, following the line of your shoulders, and your hands extended in front of you with palms facing down.
Feet are slightly apart. It’s okay to touch your toes.
Slightly contract your back and buttocks as you lift your head and chest off the floor.
Keep the lumbar and abdominal region contracted, breathing deeply.
Press the pelvis to the floor.
Look straight ahead or gently close your eyes.
Hold this pose for 30 seconds to 1 minute.