8 Best Back Stretches for Lower Back Pain Relief at Home

Low back pain is a common thing that almost everybody faces this bad situation at any time in their lives. It generally starts below the skeletal structure, which is called the lumbar area. Pain can be severe and also can be one of the top reasons for missed work. Normally, lower back pain goes on its own. If it doesn’t happen, there are some useful and the best back stretches for lower back pain relief that you can do at home.

Back Stretches for Lower Back Pain

Why Stretches for Lower Back Pain?

Muscles pressure occurs from a number of spine pain conditions.

Stretching the muscles, ligaments, and tendons on a regular basis is a vital factor of all back exercise programs.

Stretches help to improve neck and back pain that is most likely to be appointed by the doctor, psychotherapist, or spine professional.

Benefits of Back Stretches for Lower Back Pain include:

  • It improves a range of movement and general mobility.
  • It Reduces the possibility of disability happened by back pain
  • If your pain lasts more than 3 months, you will need some weeks or months of regular stretching to decrease pain successfully. Exercises and back stretch for lower back pain may be included as part of a physical therapy program at home on a daily basis.

How to Exercise with Lower Back Pain?

# Partial Crunches:

Partial Crunches for Lower Back Pain

A few exercises can worsen back pain.

If you have severe low back pain, you should avoid them.

Partial crunches will help to strengthen your back and abdomen muscles.

Lie with feet flat and knees curved on the floor.

Cross arms over your trunk and keeps hands on the back of your neck.

Make tighter abdomen muscles and lift your shoulders off the ground.

Breathe out on your shoulders raised.

Apply arms to pull your neckline off the ground.

Hold for while, and then gradually lower back down.

Replicate 8 to 10 times.

Keep your feet and lower back on the mat at all times.

This is one of the top lower back pain relief at home.

# Hamstring Stretches:

Hamstring Stretches for back pain

Lie on your backside and lift a knee (right or left) curved. Loop a towel under the foot’s ball.

Make straight your knee and gradually drawback on the towel.

You should do it with a gentle stretch back of your leg.

Continue it for a minimum of 15 to 30 seconds. Do 4 to 6 times for each leg.

# Wall Sits:

wall sits


Stand 6-8 inches from the wall, and then bend back until your back is flat touching the wall.

Gradually sit down until your knees are a little curved.

Slowly press your lower back into the wall.

Hold it for at least 10 seconds, and then carefully stand back up the wall.

Do again 10 to 12 times.

# Press-up Back Extensions:

Press-up Back Extensions for neck pain

Lie on your belly using two hands under your shoulders.

Push slowly using your hands, as your shoulders start to pick off the ground.

If it is easy for you, keep your elbows on the ground directly below your shoulders and keep this position for a while.

Read More: 3 Simple and Easy Yoga Exercise for Hips # 100% Proven and Verified Method

# Bird Dog:

Bird Dog for back pain

Start on your hands and knees, and make tighter your abdomen muscles.

Raise and expand a leg at the back.

Keep hips level. Keep for at least 5 seconds, and then change other legs.

Do again 10 to 12 times using both legs and try to increase the time.

# Knee to Chest:

Knee to Chest for back pain

Lie on back applying knees curved, but keep your feet flat on the ground.

Get one knee to your chest; keep the other foot straight on the ground.

Slowly press your lower back to the floor, and continue for 20 to 30 seconds.

After that lower your knee and do again using the other leg.

Do this 4-6 times for both legs separately.

# Pelvic Tilts:

Pelvic Tilts for back pain

Lie on back applying knees curved, but keep your feet flat on the ground.

Make tighter your belly by contracting it as though you are ready for a hit.

You will feel your back pressing into the ground, and your hips rocking back.

Continue for 10 seconds while inhaling and exhaling smoothly. Do again 8 -10 times.

# Bridging:

Bridging for back pain

Lie on your back applying knees curved and just your heels on the ground.

Push your heels into the ground, press your back, and raise your pelvises off the ground until shoulders, knees, and hips are in a straight line.

Continue about 6 seconds, and then gradually lower hips to the ground and have a rest for 10 seconds.

Do again 10 to 12 times.

Not to arch your lower back as your hips move up.

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