Lower Back Stretch: Learn from a Professional

Stretching for the lumbar can help ease pain and prevent injuries at the site. Stretching the body helps to relax the muscle and strengthen it. That’s why we talked to Eudes Lima (CREF 6331/G-CE), a Physical Education professional, who listed the main stretches for the area.

7 lower back stretches

In general, stretching for the lower back should be done very carefully and with guidelines, as it is a very delicate area. Eudes has selected some stretches that you can do at home that, if done correctly, will help with your posture and relieve pain.

1. Stretching for lower back and sciatica

• Lying down, with your back supported, one leg extended on the floor or semi-flexed with the foot supported;
• Hold, with both hands, the back of the thigh on the opposite leg and keep it as extended as possible, without removing the buttocks from the floor.

2. Stretching for locked lumbar

• Lie on your back, with your arms forming a “T” and your palms facing up;
• The lumbar must be supported on the mattress and the legs must be together to the hip, with the knees at 90º;
• Rotate the spine by moving the pelvis and legs in one unit to one side, without spreading the knees.

3. Standing lumbar stretch

• Standing sideways next to a support surface, hold on with both hands;
• Allow your hips to project to the side opposite the support;
• Switch sides and repeat the stretch;
• Its base can be the feet together or one foot in front of the other.

4. Stretching for lumbar and cervical

• Sit with your feet flat on the floor;
• Flex your torso, rounding your back and relaxing your neck until your hands touch your feet or floor.

5. Stretching for herniated disc treatment

• Lie down with your neck and shoulders relaxed on the floor;
• Hug both knees, bringing them against the chest;
• Relax your feet and pull your knees up to where the lumbosacral stretch is comfortable.

6. Floor exercise for lower back pain treatment

• The indicated exercise is the inverted plank;
• Lie down with your back on the floor and raise your buttocks until you form a bridge position;
• This exercise consists of strengthening the posterior chain and can be done isometrically or dynamically.

7. Spine mobility exercise

• Get on 4 supports, with your knees on the floor, at hip height;
• Do the cat position, rounding the spine up, putting the tailbone down;
• Work on your breathing and position yourself in the cow pose, pulling your abdomen down.

8. Core strengthening exercise

• Here, you will perform the deadbug exercise;
• With your back on the ground, lift your knees and leave them at 90º;
• Also raise your arms 180º;
• You can alternate your knees and arms or do it isometrically.

Professional Eudes Lima says that these exercises can help you improve some pain and that they can be performed in your daily life.

Pilates at home: exercises that help strengthen the lower back

One of the ways to strengthen the spine is Pilates. That’s why we’ve prepared a series of exercises in this area that will help you a lot to relieve pain and strengthen your muscles.

Pilates to relieve lower back pain

Here, you will learn some beginner pilates moves to relieve lower back pain. These are easy moves that you can do at home with just a mat or towel.

Pilates at home for lower back stretching

In summary, the video teaches you how to do an exercise that will relieve your pain. The physical therapist presents some tips to keep the spine healthy and not harm it during exercises.

Lower back mobilization with Pilates

The exercise is very simple and will help to re-educate your movements. It will prepare you for other exercises, such as the bridge. For this exercise, you will need a Pilates ball.

Despite the amazing tips and videos that will help you strengthen your lower back, it is essential to consult an orthopedist for diagnosis and treatment of these pains. Also, you can get to know more stretching categories to keep your body healthier.