Lower back pain is a common issue nowadays and it is experienced by sedentary people as well as by athletes. Most people will probably experience back pain at some point in their lives. Stretching your body might help you a lot if you know the right stretches to relieve your back pain. Here are some easy and essential stretches that can help you with this issue. To avoid any injury it is advisable that you do them after a workout when your muscles are warm.
1. The quadriceps lying down stretch
Lie down on your left side with your knees bent. Place your left hand below your head and hold your right leg on the ankle with your right hand. Start pulling the right leg to the back until you feel the stretch. Hold that position for 30 seconds and repeat with the other hand.
2. Knee to chest stretch
Lie on your back and keep your feet flat on the floor. Bring the right knee to the chest and push it towards your chest with your hands placed on the knee as much as you can. Keep the left foot flat on the floor and make sure your lower back is pressed on the floor. Hold that position for 20 seconds. Relax and lower the knee to the starting position and repeat with the other leg. This stretch is perfect for straightening and relaxing your glutes.
3. Spinal stretch
Lie down on your back and bend your left knee up and move it over to your right knee. Keep your arms flat on the ground and look to your left. Twist your body from side to side, each time holding the position for 20 second. Make sure you use a slow and fluid motion to avoid injuries. Keep your abdominal muscles contracted to support your back. This exercise twists the lower body in the opposite direction of the upper body, lengthening and flexing the spine.
4. The hamstring floor stretch
This is one of the easy and relaxing stretching exercises. Lie on the floor and pull one leg up and straighten it. Hold your leg with your hands behind your hamstring and try to push the knee as straight as you can. You should include applying pressure to lengthen the hamstring muscle for 30 to 45 seconds at a time. Repeat the stretch on the other leg.
5. The Piriformis Stretch
Lie on the back and bend your knees with both feet flat on the floor. Rest the ankle of the right leg over the knee of the left leg. Pull the left thigh towards the chest and hold that position for 20 seconds. Repeat the stretch with both legs.
6. The Hip Flexors Stretch
Go down on your knees and place your right leg out so that the ankle is in line with the knee and on the left leg the knee is in line with the hip. The stretch works on the hip flexors. Put your hands on your right leg for support and bend forward while your back is straight. You should feel the stretch on the back of your left leg. Hold for 30 seconds and repeat with the other leg.
7. Total Back Stretch
Stand straight and bend forward with your upper body. Hold a chair or a table with your hands in front of you and stretch your back as much as you can. Hold that for 10 seconds and repeat 2-3 times. The exercise works on your whole back. After that you can try stretching your sides. Do that by bending to right side with your left hand above your head and repeat on the other side.