Lower back pain can impair daily life. Lower back pain can be relieved and healed by stretching. To avoid strain, do these stretches gradually without overexertion or jumping.
1. Child's Pose
Sit on your heels with your arms extended and your chest lowered after kneeling. Concentrate on deep breathing for 30–60 seconds.
2. Cat-Cow Stretch
Starting on your hands and knees, arch your back (cat posture), drop your tummy, and lift your head and tailbone (cow pose). Repeat this flowing motion numerous times.
3. Knee-to-Chest Stretch
Lie on your back and gently lift one knee to your chest with your hands. Hold for 20-30 seconds, then swap legs.
4. Pelvic Tilt
Lay on your back with knees bent and feet flat. Hold your lower back against the floor for a few seconds and release after tightening your abdominal muscles. Repeat 10-15x.
5. Seated Forward Bend
Hinge at the hips to stretch forward to your toes while sitting on the floor with legs extended. Hold the stretch for 20–30 seconds with a straight back.
6. Spinal Twist
Bend your knees and drop them to one side while lying on your back with your shoulders flat. Hold for 20-30 seconds, then switch sides.
7. Piriformis Stretch
Sit with one leg crossed over the other and gently lift the crossed leg knee towards your opposite shoulder to stretch your buttocks. Hold for 20-30 seconds, then swap legs.
8. Hip Flexor Stretch
Lean forward to stretch the hip front while kneeling on one knee with the other foot flat on the floor. Hold for 20-30 seconds, then switch sides.