4 Stretches to Avoid or Reduce Lower Back Pain and Improve Flexibility

iStock_000015458451XSmallMaintaining not only the strength of your back, but also the flexibility is very important for overall back health.  Improving back flexibility and surrounding musculature can help relieve back pain.  Many activities performed throughout the day can add stress and tension to your back, leading to more serious conditions. So, we want to share four stretches to help you maintain a healthy back.

Four stretches to keep your lower back flexible

  1. Knee to Chest Pull: Lie flat on the floor and pull your knees to your chest. Using your hands, bring your knees as close to your chest as you can. Hold for 10 seconds while taking deep breaths.
  2. Butterfly Stretch: Sit on the floor, bend both knees, and bring the bottoms of your feet together. While holding your feet with your hands, lean forward as far as you can over your feet, and open up your legs by pressing down on them with your elbows. Remember try not to hunch over while performing this stretch.

    Hold for 10 seconds, while taking deep breaths.

  3. Cat Stretch: Start off on your hands and knees. Make sure that your hands and knees are shoulder/hip width apart. While tightening your core, lift and round your back towards the ceiling while tucking your head down.
    Hold for 20 seconds, breathing continuously.
  4. Child’s Pose: This yoga stretch is great for your lower back muscles. Start off on your hands and knees. Then, lower your bottom so that it is resting on your heels. While keeping your hands on the ground, stretch them out in front of you as far as you feel comfortable.
    Hold for 10 seconds while taking deep breaths.

Keep in mind that breathing should be done with all of these stretches. Also, using a yoga mat with these stretches can increase comfort. Always listen to your body and if you start to feel pain, stop your stretching.

Do you have a lower back stretch to add to the list?

Click here to read our last post which provides back exercises for athletes!

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