Yoga poses and other exercises can help relieve lower back pain, such as the cat-cow and knee-to-chest stretches.

Are you suffering from back pain? This video shows you seven lower back stretching exercises that can help reduce pain and build strength.

Lower back pain can be both incapacitating and agonizing.

Keeping physically active can be a cost-effective and effective way to prevent or soothe it.

These eight simple stretches will help relieve lower back pain.

Lower back pain is common.

Around 80% of people suffer from lower back pain.

The main cause of lower back pain is a musculoskeletal injury. Lower back pain has many causes.

Muscles, bones, tendons, and ligaments are all part of your musculoskeletal structure. They provide support and stability, as well as form. These tissues also allow for movement.

Hip-flexors are also important in maintaining a normal curve of the spinal column. These muscles can cause lower back pain if they are tight.

Minor lower back pain usually goes away on its own after a few weeks or days. Chronic lower back pain occurs when it lasts more than three months.

Regular stretching and staying active can reduce or even prevent lower back pain.

This article contains eight stretches that you can perform at home with little or no equipment.

1. Knee-to-chest stretch

Stretching your lower back by stretching from the knee to the chest can relieve tension and pain.

How to perform the knee-to-chest stretch

  1. Lay on your back with your legs bent and flat on the ground.
  2. Grab your right lower leg with both hands and interlace the fingers. Or clasp your wrists under your knee.
  3. Keep your left foot on the floor and gently pull your right leg to your chest. Your lower back should experience a gradual stretch.
  4. Relax your hips, lower back, and legs by holding your right knee up against your chest.
  5. Return to your starting position by releasing your right knee.
  6. Repeat steps 2-4 on your left leg.
  7. Repeat this three times on each leg.

Bring your knees up to your chest and hold for 15-20 seconds. Repeat this three times, each repetition separated by 30 seconds of rest.

2. Trunk rotation

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Trunk rotations can relieve tension in your lower back. This exercise also strengthens your core muscles, including your abdominals and back muscles, as well as the muscles surrounding your pelvis.

Perform the trunk rotation.

  1. As if you were sitting in a seat, lie on your back with your knees pointing up towards your chest.
  2. Your palms should be facing down towards the floor.
  3. Keep your hands on the ground and your knees pressed together. Gently roll your bent knees to your right and hold it for 15 seconds.
  4. Repeat step 3 to your left, holding again for 15-20 seconds.
  5. Repeat 5–10 times on each side.

3. Cat-Cow

The Cat Cow increases flexibility and relieves tension in your lower spine and core muscles.

Perform the cat-cow

  1. Start by getting on your hands and knees, with your knees at hip-width. This is the starting position.
  2. Arch your back by pulling the belly button towards your spine and letting your head fall forward. This is the cat stretch.
  3. Hold for 5–10 seconds. You should feel a gentle stretching in your lower back.
  4. Return to your starting position.
  5. As you raise your head, let your pelvis drop forward and bend your back towards the floor. This is called the cow stretch.
  6. Hold for 5-10 seconds before returning to the starting position.
  7. Repeat the cat-cow 15-20 times.

This move can be performed in a chair with your feet on the floor. Your hands should rest on your knees. This is an easy way to sneak in some stretches while at work.

4. Stretches the hamstrings while seated

Tight hamstrings may contribute to lower back injuries and pain. This stretch stretches your hamstrings to release tightness in the spine and relieve tension.

Perform the seated hamstring stretching:

  1. Seat yourself comfortably on an upright surface with your legs out straight in front.
  2. A standard bath towel can be wrapped around your heel and the bottom of your foot.
  3. Bring your belly to your thighs by gently bending forward at the hips.
  4. Grab the towel and bring your belly to your legs while keeping your back straight.
  5. Stretch your legs and lower your back until you feel mild tension.
  6. Hold for 10 seconds, then rest for 30 seconds, and repeat three times.

The tension can be increased or decreased by moving the towel nearer or further away from your foot.

You can reduce the number of reps or increase the length of time you hold each stretch as you gain flexibility.

5. Pelvic tilt

The pelvic angle is an easy and effective way to maintain flexibility in your back muscles.

Perform the pelvic tilt by:

  1. Stretch out on your back with feet flat on the floor and knees slightly bent.You can place your hands near the base of your head, as if you were about to do a situp. Or you can put your arms at your sides. Your lower back will be lifted slightly by the natural curve of your spine.
  2. Stabilize your core by gently arching your lower back and pushing your stomach out.
  3. Hold for 5–10 seconds, then relax.
  4. While tightening abdominal and buttock muscles, push your pelvis slightly upwards towards the ceiling. You should feel the lower back pressing against the floor. Your pelvis shouldn't leave the ground.
  5. Hold for 5–10 seconds, then relax.
  6. Begin with 10 reps per day and work your way up to 25–30 reps.

6. Flexion rotation

This flexion rotation will stretch your lower back, buttocks, and thighs.

Perform the flexion rotation.

  1. Lay on your back with both legs extended straight.
  2. Hook your left foot behind your right leg.
  3. Grab the left leg with your right hand.
  4. Place your left arm behind your neck.
  5. Slowly turn your upper body in a backward direction by touching the left shoulder blade on the floor. You should feel a slight stretch in your lower spine.
  6. Repeat the rotation ten times. Hold each stretch for 1 to 3 seconds before slowly stepping out of the rotating position.
  7. Repeat steps 1–6 to your left.

7. Supported bridge

The supported bridge is performed using a foam roller or a firm cushion. This movement helps to decompress the lower back by elevating your legs.

Perform the supported bridge.

  1. Arrange yourself on your back with your legs bent and feet flat on the ground.
  2. Place a firm cushion or foam roller under your hips.
  3. Relax your entire body on the foam roller, a firm cushion, or the floor.
  4. Repeat 3-5 sets, resting 30–60 seconds between each set.

8. Belly flop

The belly flop, like the supported bridge, decompresses the lower back by elevating it. You'll be using a towel or blanket, rolled up.

Perform the belly flop.

  1. Place a towel horizontally on your front.
  2. Lay your front side down on the towel or blanket, so that your hips are pressing against it.
  3. Relax your entire body. You can turn your body to either side.
  4. Repeat this exercise 1–3 times. Rest for 30–60 seconds between sets.

The bottom line

Many people suffer from lower back pain.

Stretching and regular physical activity can help reduce and prevent lower back pain.

Stretching muscles such as the abdominals or hamstrings will help to relieve tightness in the lower back. You can use trunk rotation, supported bridge, pelvic tilt, and other moves to ease lingering back pain.

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