Doing both back stretching and strengthening exercises can help to improve the flexibility, strength and stability of the lower back. They help to restore range of motion at the lumbar spine while preventing muscle soreness and injury. Give the following exercises a try if you are fit enough. Consult your physiotherapist if you have problems performing them, or if you want to find out the exercise that suits your condition best.
5 Simple Stretching Exercises to Relieve Low Back Pain
Start slowly and keep breathing with each exercise. Listen to your body on how much and how far you can stretch each time. When you become more flexible over time, you can increase the duration you hold the stretch or decrease the time between repetitions.
Knees To Chest.Lie on the back with both legs flat against the floor. Pull both knees to your chest until a comfortable stretch is felt in your hips and low back. Hold for 10-15 seconds. Repeat 5-8 times. You can also try one leg at a time if it is easier for your back.
Cat-Cow : Start on all fours, with your knees hip-width apart and your hands on the floor directly under your shoulders. Tuck your chin toward your chest and slowly round your back up toward the ceiling, by pulling your belly button up toward your spine. This is the cat portion of the stretch. Hold for 10-15 seconds. You should feel a gentle stretch in your lower back. Next, raise your head and let your pelvis fall forward, curving your back down toward the floor slowly while drawing your shoulders away from your ears. This is the cow portion of the stretch. Hold for 10-15 seconds. Repeat both cat and cow portions. Do 5-8 repetitions.
Trunk Rotation Stretch. Lie on your back and bring your knees up toward your chest. Fully extend your arms out to the sides, with your palms face down on the floor. Gently roll both bent knees over to your right side whilst keeping your shoulders on the floor. Take your knees as far as you can to the floor or until a comfortable stretch is felt in your low back. Hold for 15–20 seconds. Repeat the same steps on your left side. Do 5-8 repetitions on each side.
Hamstring Stretch. Lie on your back and bend one knee. Loop a towel or exercise band under the ball of your foot. Straighten your knee and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg. Hold for at least 15 to 30 seconds. Do 5-8 times for each leg.
Piriformis stretch: Lie on your back with both feet flat on the floor and both knees bent. Cross your right ankle over the left knee. Gently pull the back of your left thigh toward the chest and hold the stretch. You should feel a stretch deep in your right buttock. Hold for 15-20 seconds. Repeat the same for the other side. Do 5-8 times on each hip.
