5 SIMPLE LOWER BACK STRETCHES FOR INSTANT PAIN RELIEF

Are you tired of lower back pain? You’re not alone. A recent study revealed that lower back pain is a leading cause of disability worldwide.

While addressing the root cause is crucial for long-term relief, we understand that sometimes you need a quick fix. That’s where these five simple yet effective stretches come in.

Let’s dive into these easy-to-follow exercises that can provide instant relief from lower back discomfort.

SITTING STRETCH

Let’s continue with the wall trend for another gentle and easy lower back stretch.

It may look simple, but I promise you’ll feel this stretch in the back of your legs, from your calves to your hamstrings, and you might also experience a gentle pull along your entire back.

How to perform:

1. Sit against the wall with your legs extended in front of you.
2. Move your hips as close to the wall as possible, ensuring they align with your shoulders to keep your back straight.
3. Keep your legs straight with your toes pointed up.
4. Hold this position for 30 seconds.

WIDE SQUAT WALL STRETCH

Let’s keep using the wall for another one of my favorite stretches!

The wide squat wall stretch is similar to the legs-on-chair pose, as it provides relaxation for your spinal and lumbar muscles. However, this stretch also opens up the hips, which is beneficial since tight hips can contribute to lower back pain. Plus, it’s an easy and relaxing stretch that helps calm your nervous system.

How to perform:

1. Sit against the wall, as close as possible, and lie back.
2. Position your feet on the wall as if you were squatting against it.
3. Point your toes slightly outward, keeping your knees aligned with your toes.
4. Scoot your buttocks as close to the wall as you can; the closer you get, the more intense the hip stretch.
5. You can keep your arms at your sides or extend them overhead for an additional shoulder stretch.
6. Remember to breathe deeply and hold this position for at least 30 seconds.

COUNTER STRETCH

Here’s another one of my favorite lower back stretches for quick pain relief that I do daily. It’s especially beneficial for those who spend long hours in front of a screen. This stretch will help lengthen your spine, open your chest, and provide the relief you need.

How to perform:

1. I prefer doing this against a wall, but you can also use the back of a chair or a counter.
2. Stand facing the wall and place your palms at shoulder height, spreading your fingers wide.
3. Keep your hips above your feet, lean your torso forward, and let your chest sink down.
4. Relax your shoulder blades while engaging your quads and thighs.
5. If necessary, take a few steps back until you reach a 90-degree angle.
6. Aim to arch your lower back to flatten it out.
7. Your knees don’t need to be straight—just do your best.
8. Lock your elbows and avoid letting your hands slip down.
9. Hold the stretch for at least 30 seconds, and remember to breathe deeply throughout.

LEGS ON CHAIR POSE

While this isn’t exactly a stretch, it’s a pose that provides quick relief for lower back pain. I love it because it’s simple yet incredibly effective for relaxation and alleviating discomfort. I also find it helpful for sciatica pain.

To perform the pose, lie on your back and elevate your calves and feet on a chair, aiming for a 90-degree angle in your knees.

Pregnancy Tip

If you’re pregnant (as I am while writing this), you may have been advised to avoid lying on your back during the second and third trimesters. Unfortunately, this means it’s best to skip this pose while pregnant.

This position allows for maximum relaxation of your lower back muscles, letting your back lie flat on the floor without the weight of your legs causing lumbar curvature, as would happen if your legs were straight on the ground.

You can also use this legs-on-chair pose for meditation or breathing exercises.

CHILD’S POSE (BALASANA)

I love starting with Child’s pose because it’s one of my favor

ite yoga stretches for relieving lower back pain and promoting overall relaxation.

We often underestimate how much stress impacts our muscles. Prolonged stress can lead to tension, stiffness, and discomfort, so I try to practice Child’s pose daily.

This pose stretches the back muscles, decompresses the spine, and opens the hips while also calming the mind.

As you hold the pose, focus on slow, deep breaths. It may take some time for both your body and mind to relax and surrender to gravity, so be patient and enjoy the stillness.