Many people are affected by lower back pain every day, making necessary tasks difficult. Along with maintaining proper posture and seeing a chiropractor, stretching regularly can provide a measure of relief. Perform these simple warm-ups at the beginning of the day and before engaging in physical activities. If any of these motions cause sharp or intense pain, stop and consult a medical professional before continuing.

What Are the Best Stretches for Lower Back Pain?

1. Child’s Pose

A standard beginners' yoga pose, this stretch is a gentle way to ease tense back muscles. To perform it, individuals kneel on the floor with their knees hip-width apart. They should lay their palms flat against their thighs. While exhaling, their palms should slide forward along the floor above their head until their arms are fully extended.

Relaxing their neck and shoulders toward the ground, they should focus on keeping their hips tilted back toward their legs and heels. It's best to hold the pose for three to five deep breaths.

2. Cat & Cow Poses

Another typical addition to yoga asanas, these poses are paired to create a dynamic stretch. Individuals place their hands and knees on the floor, shoulder and hip-width apart. Their palms should be flat against the floor, directly under the shoulders. Starting with the spine neutrally parallel to the floor, they should slowly arch the mid-back.

After holding this position for a breath, they should return to neutral. They can then drop the lower back by lifting their head and tailbone toward the ceiling, holding themselves there for another breath. They should repeat the transitions from the upper arch of the cat pose to the lower dip of the cow pose five to ten times.

3. Supported Bridge

In addition to relieving lower back pain, this stretch can also relax hip flexors and chest muscles. Before beginning, a person should locate a foam roller, bolster block, or even rolled-up blanket to provide support. To perform it, they lay on their back with their feet flat against the ground and arms at their side. 

Individuals should arch their pelvis toward the ceiling and slide the support object beneath it. Don’t place the bolster directly under the lower back; aim for the hip and pelvis area instead. Tucking shoulder blades together, they must relax against the support and breathe deeply. This stretch can be held for anywhere from two to twenty minutes. 

When you need help managing your lower back pain, contact the cheerful team at Back to Health Chiropractic in Florence, KY. With over 25 years of experience helping their patients to manage pain with cost-conscious treatments, they’d love to help you find relief. Call them now at (859) 746-2222 to ask about same-day appointments. Visit them online to learn more about their highly-qualified staff.