Stretches For Your Lower Back

How many of you ladies spend your day sitting at a desk? How many of you are lifting heavy weights as part of your training, or regularly carry your children? 

I’m pretty sure most of you would have been included in those groups I just mentioned. If so, you have probably experienced some kind of lower back pain or discomfort. Some of you might be quite familiar with it!

Unfortunately, lower back pain or tension is really common. Most of us will deal with it at some point in our lives. What you may not know is lower back pain can be a sign of tightness in the hamstrings or in your glutes (a glute stretch might help here too!). The good news is, stretching can help reduce lower back pain and tension.

Jump to:

• Stretches for lower back pain
• Seated double-leg hamstring stretch
• Lower back stretch
• Tips to reduce lower back pain

Now, I need to remind you all that if you are dealing with severe lower back pain, stretches may not be the answer. It is important to work with your healthcare professional to figure out if there is a problem and to address it safely. 

With that in mind, there are some lifestyle factors that can contribute to a stiff lower back or lower back pain. As I mentioned above, lots of time sitting down (especially with poor posture) and a weak core can lead to stiffness or discomfort in your lower back. 

Poor posture can add extra stress to your spine, especially if you are lifting something heavy without the proper technique. Correcting your posture can make a big difference in easing pressure on your lower back, bones and joints.

Lower back stretches can help to relieve some discomfort and aching in this area too, which is what I’m going to talk about today!

Good stretches for lower back pain

Try to include these stretches in your routine or perform them if you are noticing some stiffness in your lower back. 

Seated double-leg hamstring stretch

1. While seated on a yoga mat, extend both legs out in front of you.
2. Bending from the hips, reach for your feet (or as far as you can). If you can reach your toes, gently pull them back towards you or rest your hands on your ankles or shins — whichever is most comfortable. 
3. Hold this position for approximately 30 seconds, breathing deeply throughout.
4. Each time that you exhale, lower your torso further towards your legs, ensuring that you are bending from the hips and not rounding through your spine.

If you’re doing stretches for lower back pain, it’s important to try to avoid ‘bouncing’ while you’re in the stretch position. Instead, ease into the stretched position, slowly applying a little more pressure. Try to breathe through each stretch and hold each one for at least 30 seconds.
 

Lower back stretch

1. Begin by lying flat on the mat with your legs extended out in front of you and your feet flexed.
2. Gently bring your knees to your chest, resting your hands on your shins and ensuring that your tailbone remains on the floor.
3. Hold this position for at least 30 seconds, breathing deeply throughout.

Tips to reduce lower back pain

Lower back stretches can be useful but these tips can also help you to reduce lower back pain: 

• Check your posture! Try not to slump when sitting down, especially if you sit at a desk. 
• Exercise. Getting regular exercise can help to strengthen the muscles supporting the spine and improve your posture.
• Work your deeper ab muscles. A strong core helps to stabilise your midsection and assists you in maintaining better posture, which can help reduce pressure on your lower back. 
• Incorporate more stretching into your routine. While lower back stretches can help with tightness and pain, they should be used in conjunction with other stretches too. Make sure you stretch after a workout, targeting your whole body. 

Try these lower back stretches 

These stretches can be beneficial for anyone — so don’t skip them just because you haven’t noticed any tightness in your lower back. Regular stretching has so many amazing benefits for your body, so try to include it in your routine!

Do you need some help with stretching other parts of your body? Comment below and let me know any other focus areas you want to read about.