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The Best Back Stretches For Lower Back Pain

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Experiencing back pain can be one of the most challenging things in your adult life. Activities that used to be commonplace can now be a challenge. It includes getting in and out of bed, sitting up, going for a walk, or simply trying to enjoy a meal at the kitchen table.

So if you have back pain in Baltimore, you shouldn’t hesitate to try stretching. It’s one of the best ways to relieve back pain. It’s not always sufficient, but it can certainly help in most cases.

So what are the best lower back stretches? Let’s explore that in a moment. But first, why is stretching so helpful?

Read More: How To Sleep Better With Lower Back Pain?

Benefits of stretching for lower back pain

Stretching helps you elongate your muscles and then the ligaments. This helps them absorb more impact while working less to support your weight. If you let your muscles or ligaments get too tight, they can lead to pain.

This is because certain parts of your body start to compensate, creating pressure points where there shouldn’t be. Stretching also improves blood flow, which is important for healthy bones, joints, and muscles.

That being said, you don’t need 13 stretches for lower back pain, or 30, or 50 different poses. Instead, you just need a small handful of stretches that you can memorize, starting small and adding more as you go.

So here are six key stretches that will work various parts of your back and put you at ease:

Best lower back stretches

1. Gluteus maximus release

One of the best stretches for lower back pain is the glute stretch. To do this stretch, begin with a firm ball, like a tennis ball. Then, lie on top of the ball with one of your glutes directly on top of the ball. Allow your weight to gently fall over the ball.

Without extending, lay on the same side of your gluteus on top of the ball. Perform little rocking motions over the ball. Do this for about a minute, then switch sides.

2. Piriformis release

This stretch is similar to the glute stretch. You’ll still use a tennis ball and place one of your buttocks on top of the ball. However, during this stretch, once your body weight melts into the ball, extend your leg out to the side.

Hold this stretch for about a minute on each side, repeating a few times. Once you get comfortable you can use alternate postures. Anything targeting the piriformis are usually good stretches for lower back warm ups.

3. Hip flexor stretch

This stretch works your piriformis muscles. It also helps your hip flexors. When you increase mobility in these areas, it helps your spine feel less tight. Start by being seated with your knees bent. Take your left foot up off the floor and cross it over your right thigh.

Keep your spine straight while doing this. Push your bent knee forward slightly. This helps release the hip flexor. Hold this stretch for around 30 seconds. Repeat for each side 3-4 times.

4. Hip flexor stretch version 2

This stretch is performed while kneeling forward. Kneel forward on one knee, keeping your spine straight. Your forward thigh should make a 90 degree angle with the ground.

Put a pad underneath your knee that’s touching the ground for more comfort. Lean forward and hold this stretch for around 30 seconds. Then repeat for each side.

This is one of the best lower back stretches to have in your arsenal.

5. Puppy pose

Begin this stretch on your hands and knees. Your back should be flat and relatively parallel to the ground. Put your shoulders forward, then thrust back slowly into your hips. Draw your tummy into your spine and breathe.

Hold for around 6 breaths. Sit back on your heels to rest again. Repeat the motion 2-3 times. This helps release your lower back.

6. Cobra stretch

Begin by lying face down on the floor with your hands out to your side. Then slowly raise your head and neck, creating a forward curve in your back. Do this slowly. Hold the pose at the top before releasing back down again. Repeat this 5-10 times.

Living without back pain

Lower back pain can be caused by a number of serious conditions. This includes fibromyalgia, arthritis, herniated discs, soft tissue injuries, lack of strength, muscular imbalance, pregnancy, and piriformis.

Each of these unique conditions requires the right approach. That’s why the best way to stretch the lower back varies. While stretching is an excellent part of your daily routine, you should also reach out to a qualified specialist in Baltimore that can help you with your back pain.

They can help you understand exactly why you’re experiencing this discomfort and what to do about it. Contact your experts at St. Agnes Orthopedics, today. They can help you relieve your back pain, promote a healthy lifestyle, and enjoy physical activity again.