11 Best Stretches & Exercises for Lower Back Pain Relief

Daily activities put a strain on the muscles of your lower back and hence cause pain or uneasiness in that area.?

Additionally, lifestyle factors also affect the quality of your muscles and can cause tightness or soreness in your muscles that can lead to lower back pain.
Several options are available for eliminating pain in your lower back, including heat pads, pain relief creams, massage therapy, physical therapy, medicines, and much more.?

However, using medicines frequently can cause side effects; therapies and other methods provide temporary pain relief, which can take a lot of time and cost a fortune.?

What is the best way to treat back pain?

The best way to eliminate pain in the lower back is to try some exercises and stretches that have proven benefits and not only cure lower back pain but can also keep it at Bay.?

Yoga poses are commonly recommended for people who experience lower back pain as these can help to loosen up the muscles that have tightened and reduce the rigidity and soreness you experience.?

The stretches or exercises recommended for reducing back pain most commonly include poses that are based on yoga and other therapeutic stretches that have been recommended to ease back pain. And these also release tension and loosen your muscles with ease.?

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Whether it is yoga stretches or simple back exercises, it is the best way to eliminate lower back pain, as medications and therapy may only be a temporary solution, and its effects won’t last for long.?

In this article, we have included 11 of the most beneficial exercises and stretches that can relieve back pain. These exercises are easy to perform and do not require much effort.?

Let's take a look at some of the best, easiest, and most beneficial exercises and stretches to relieve lower back pain.

Here are the 11 best stretches and exercises for relief from Lower Back Pain:

These easy at-home exercises target areas of the lower back that cause pain and soreness. Let us take a look at the best stretches and exercises to eliminate lower back pain from the comfort of your home:

1. CHILD’S POSE:?

This commonly used yoga pose is one of the most beneficial exercises for eliminating back pain. This simple pose targets various areas in your lower back, including your glutes and spinal extensors.?

The Child’s pose loosens all the muscles in your lower back and also helps you relax the whole body.?

It eliminates any rigidity in the muscles and restores the flexibility of your lower back to enhance your mobility. Here are some of the benefits of the child’s pose:

●?? ?It is gentle on the lower back.
●?? ?It can be performed by individuals of all ages.
●?? ?It relieves lower back pain effectively.
●?? ?It strengthens the lower back and improves the flexibility along your spine.
●?? ?It provides relaxation throughout your body and is also beneficial for eliminating pain from areas like shoulders, hips, thighs, neck, and ankles.

There are different variations and adaptations available for a child’s pose stretch, which can enable you to perform the exercise with ease.?

You can add blankets or towels underneath the knees for support or look up various modifications for the exercise.

2. KNEE-TO-CHEST STRETCH:
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This stretch is best for allowing your hips and thighs to relax and stretch. It promotes relaxation in your lower back as well as glutes to help you eliminate the pain and tightness.?

It is a simple stretch that requires you to lay down on your back with your legs extended and alternately bring one of the knees up to your chest, holding the position for ?10 to 30 seconds and repeating the same with the other knee.?

Research suggests that this exercise has a significant effect on lower back pain. Performing this exercise daily has the following benefits:

●?? ?It reduces back pain significantly.
●?? ?It increases blood circulation in your lower back.
●?? ?It improves the stability of the lower back and the pelvis.
●?? ?It improves your mobility and increases your range of motion.

Individuals can modify the exercise by adding a cushion under the head, wrapping a towel around their legs, and much more to make the movement easier for them.

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3. SPINAL TWIST:?

This is a classic stretch that helps to release back pain effectively. This twist is known to be beneficial for areas like your lower back, glutes, and hips.?
It is great for individuals who suffer from rigidity in the lower back due to tightened muscles and want to release the tension. It increases mobility in the spine and stretches various other parts of your back and upper body.?

According to research, when individuals perform this exercise, it creates a certain kind of pressure on the body, which also enhances the health of your internal organs. Performing this classic seated spinal twist is extremely easy.?

The exercise starts in a seated position with your legs extended in front of you. You can find several videos and tutorials on how to perform this classic twist.?

Here are some of the benefits of the spinal twist stretch:

●?? ?It strengthens the back and is great for eliminating pain in your lower back.
●?? ?It also enhances the health of your glutes.
●?? ?It improves the mobility and flexibility of your lower back.
●?? ?It is also good for strengthening the shoulders and hips.

Again, modifications for the exercises are always available as it may be difficult to perform basic forms for some people due to various factors.?

You can always make the exercises easier by using alternative or modified versions of the exercise.

4. CAT-COW:?

Cat-Cow is a classic stretch that helps to loosen the area around the spine, shoulders, neck, and chest. It helps you to wake up your spine and releases the tension around your lower back with ease.?

The pose resembles the stretching of a cat and a cow, that is, arching the back and pushing the belly out for stretching respectively.?

Performing this exercise daily has the following benefits:
●?? ?It enhances the flexibility of your spine and your lower back.
●?? ?It stretches the back as well as your torso, neck, and other important areas.?
●?? ?It stimulates and strengthens the organs present in your abdominal area.
●?? ?It also enhances your breathing and opens up the chest area enabling you to breathe better.

Additionally, the exercise is great for individuals who have severe back pain problems and is not difficult at all. Any beginner or exercise freak can perform this pose effectively.?

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5. SEATED BUTTERFLY: ?

The butterfly pose or stretch is an amazing exercise that is beneficial for enhancing your posture.?
By sitting in an upright position and forming the butterfly pose, you allow your body to get a nice stretch along the entire back by elongating your spine. The exercise targets areas like lower back, neck, hip, and thigh muscles.?

Here are some of the benefits of performing the classic butterfly pose daily:

●?? ?It improves the flexibility of your thighs.
●?? ?It reduces rigidity in your lower back and restores flexibility for smoother movement.
●?? ?It helps you to maintain stability and improve your balance.
●?? ?It opens up the areas in your hips and lower back which are affected due to long hours of sitting.
●?? ?It is also beneficial for women who are pregnant.

The butterfly pose is one of the most common exercises that are used by individuals. It has several health benefits and is extremely easy to perform.

Additionally, it is commonly used by women as it is beneficial for the pelvic region as well.?

6. FIGURE FOUR:?

This is another beneficial stretch that you must perform by laying on your back and holding your knees in the position of in a way that forms the number 4 with your legs.?

Performing this exercise at home has different health benefits, including:

●?? ?Improving the stability of your core.
●?? ?Strengthening the muscles of your lower back.
●?? ?Restoring the flexibility of the outer areas of your hips and glutes.
●?? ?Improving balance and concentration of your muscles.

There are different variations of this exercise, so make sure that you perform the one that is meant for your back.?

Additionally, do not push it if you cannot perform the advanced version of this exercise; instead, look for a modification that is meant for beginners.

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7. REVOLVED HEAD-TO-KNEE POSE:?

This position is also a seated exercise where you can stretch the outer sides of your lower back.?
The exercise is extremely beneficial for eliminating lower back pain and has the following benefits:
●?? ?It stretches the spine and loosens the muscles in your back.
●?? ?It strengthens the shoulders and hamstrings.
●?? ?It boosts the health of your abdominal organs and improves your digestion.

Overall, the head-to-knee pose is very easy to perform. However, it may take time to get flexible and perform the entire movement smoothly.?

8. SEATED FORWARD FOLD:?

This exercise is also commonly used for eliminating back pain and loosening the muscles around your spine.?

Performing this exercise daily has the following health benefits:
●?? ?It stretches the entire lower back and the muscle surrounding your spine.
●?? ?It stretches the hamstrings and lengthens the spine to improve mobility.
●?? ?It is beneficial for enhancing the health of the organs in your abdominal area.
●?? ?It reduces stress and calms down the nervous system.

The exercise is easy to perform, and you can find a guided video anywhere. You can also search for easier versions of this exercise if you aren’t able to perform the exercise in its original form.?

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9. WIDE LEG SEATED FORWARD:

Performing this exercise is extremely easy, and all you have to do is sit down and extend your legs towards the room as wide as possible.?
Once you are done with that, reach your hands out in the forward direction to stretch your lower back and release the tension.?

Here are some of the benefits of this exercise:
●?? ?It eliminates tightness and soreness around the spine and lower back.
●?? ?It stretches the muscles of your hamstrings and lower back.
●?? ?It is great for eliminating strain on your thighs and calves.
●?? ?It relieves mental stress and helps to deal with anxiety.

Stress and other factors also lead to pain in the back; hence you need to maintain your overall health and well-being using this exercise.?
Different forms of stretching have been known to release mental stress when they have performed accurately and with the right breathing techniques.?

10. LOW RUNNERS LUNGE:
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This position is like your basic lunges; the only difference is your hands touch the ground along with your front foot, and the knee of the leg behind must also touch the ground.?

It has the following benefits:
●?? ?It strengthens the muscles of your lower back.
●?? ?It strengthens the knees, quads, glutes, and the hips.
●?? ?It eliminates pain in the hamstrings and the hip flexors.
●?? ?It also stimulates the digestive system.

It is similar to the regular lunges that you perform while you are standing. However, this kind of lunge is performed in a runner’s starting position and is very beneficial for eliminating lower back pain.?

11. LIZARD:
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There are different variations of this exercise, and it is considered to be highly beneficial for managing pain around the lower back.?

Performing this stretch daily helps with the following:

●?? ?Strengthening the muscles of your hips and opening them up by releasing the tension.
●?? ?Improving your flexibility and mobility.
●?? ?Reducing the effects of long hours of sitting.
●?? ?Eliminating soreness in the lower back and the inner sides of your thighs.

Finally, the lizard pose is beneficial for maintaining the health of your lower back muscles. It releases any stress and tension around that area, immediately restoring the flexibility of your back.

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Important things to remember:?

●?? ?Always consult a doctor if the pain is unmanageable and lasts for a long time.?
●?? ?Maintain good form while performing the exercises to ensure the safety of your muscles.?
●?? ?If the reason for your back pain is an injury, please make sure to consult a doctor before performing any kind of exercise or stretch.?
●?? ?Make sure that you do not push yourself too hard, as it can increase pain and tighten the muscles furthermore.?
●?? ?Make sure to take precautions and perform modified versions provided by certified trainers only.?

Conclusion:

Several exercises and stretches are available for eliminating back pain permanently. However, if you suffer from chronic back pain and have been taking treatment for the same, it is better to talk to your doctor before taking further steps.?

Also, every exercise has different variations and modifications created for beginner levels as well as advanced levels; hence, one must perform exercises according to their abilities.?

And finally, maintaining good form while performing these exercises is extremely important, and if one does not maintain form or overdoes the movements, it can increase the pain.

BOTTOM LINE: You can eliminate back pain from the comfort of your home by performing these simple stretches and exercises and also strengthen your lower back for better mobility and flexibility.

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