Almost everyone experiences lower back pain from time to time. Usually occurring after you exercise or sit for an extended period, a sore back can take a serious toll on your day. To loosen up your muscles and ease the pain, try performing these stretches two to three times a week.

Stretches That Can Help With Lower Back Pain

1. Child’s Pose

If you’re experiencing pain in your lower back, your lower back muscles are probably contracted, which means they’re tense and shorter. The child’s pose, also called the prayer stretch, eases tension and lengthens your lower back muscles by gently stretching them.

First, get on your hands and knees. Extend your arms in front of you, putting your palms on the floor. Next, gently sit back on your heels, bend forward at your waist, and reach in front of you. Hold this position for 20 to 60 seconds, and repeat 3 to 5 times. 

2. Knee-to-Chest Stretch 

Tense, contracted hip muscles, namely the glutes and hamstrings, are another common cause of lower back pain. A knee-to-chest stretch can relieve tension in these muscles by gently lengthening them. Start by lying on your back with your knees bent and feet flat on the floor. Rest your hands behind your knees or just below your kneecaps, and slowly pull both knees to your chest. Maintain this position for 20 to 30 seconds, and repeat 3 to 5 times.

3. Pelvic Tilt

Usually, lower back pain occurs because you lack stability in your core (abdominal) muscles, which forces your lower back muscles to work harder to keep your body stable. To stabilize your core muscles and relieve back pain, try a pelvic tilt.

Start by lying on your back with your knees bent and feet flat on the floor. Keep your arms by your sides or behind your head. Tighten your abdominal muscles, and press your lower back against the floor to tilt your pelvis up slightly. Try staying in the pose for 10 seconds, and repeat 10 to 20 times.

If you’re still dealing with lower back pain, turn to Mid Rivers Chiropractic in Saint Peters, MO. With over 40 years of experience, Dr. James Lustig, D.C. and his caring team will work with you to design a personalized treatment plan. From chiropractic adjustments to acupuncture to sports injury treatments, they offer a variety of services to strengthen your body and restore your comfort. Learn more about the practice online, and call (636) 279-1400 to schedule an appointment.