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3 Best Stretches for Lower Back Pain Relief

March 23, 2023

Lower back pain impacts your ability to move, even the minor aches and pains in your lower back, hips, can limit movement. Strength exercises provide your back with support and help prevent future pain or injury. One of the best thing you can do to fight against lower back pain is stretching. When you stretch it helps reduce the tension in your back muscles, while increasing mobility, and improving blood flow. Below are some of the best lower back stretches that you can try at home or with one of your certified Be Fit Physical Therapists.  

    Child’s Pose

    Not only does this pose stretch out your lower back but also your abdominal muscles as well. As your hands move forward, your head and chest will drop down, and your hips will lower to sit on your heels. Hold this pose and breath deeply for 20-30 seconds. Repeat as desired.

    Pelvic Tilt

    Pelvic Tilts are often used to strengthen abdominal muscles. Though, it’s also an excellent stretch for lower back pain relief while helping strengthen your glutes and hamstrings. Lay with your back against the floor with your knees bent while tightening your core muscles, lift your pelvis up slightly. Hold for up to 10 seconds repeat as needed.

    Knee to Chest

    One of the best lower back stretches for pain relief. The Knee to Chest Stretch helps improve flexibility and mobility in your lower back, hips, and glutes. Start by lying down with your legs straight on the floor. Gently pull one knee toward your chest until you feel a stretch in your lower back. After holding the first stretch for 20 to 30 seconds, gently release, and switch legs to stretch both sides of your body.

    Lower back pain is one of the common injuries and a main reason people visit healthcare providers. About 80% of the population has experienced lower back pain in their lives. Lower back pain is typically caused by straining your lower back muscle which can happen during exercise, normal day activities or by incorrect posture. By continuing to stay active and adding stretching into your daily routine you can help prevent or provide relief of existing lower back pain.

    Are you experiencing lower back issues? Call Be Fit today to speak with one of our Certified Physical Therapists to see how we can help you live pain free.
    630.964.4008

    Posted in General Information, No More Pain