Lower back pain is one of the most common reasons people seek physiotherapy. Whether it's from sitting at a desk all day, lifting something heavy, or simply the wear and tear of daily life, back pain can significantly impact your quality of life.
The good news is that many cases of lower back pain can be managed with simple stretches and exercises. Here are five stretches that can help relieve tension and improve flexibility in your lower back.
1. Cat-Cow Stretch - Start on your hands and knees. Slowly arch your back up like a cat, then let it sag down while lifting your head. Repeat 10 times. This gentle movement helps mobilize the spine and relieve stiffness.
2. Child's Pose - From a kneeling position, sit back on your heels and stretch your arms forward on the floor. Hold for 30-60 seconds. This stretch gently elongates the lower back muscles.
3. Knee-to-Chest Stretch - Lie on your back and bring one knee toward your chest, holding it with both hands. Hold for 30-60 seconds, then switch legs. This helps release tension in the lower back and glutes.
4. Pelvic Tilts - Lie on your back with knees bent and feet flat. Gently flatten your lower back against the floor by tightening your abdominal muscles. Hold for 5 seconds and repeat 10 times.
5. Thread the Needle - Start on your hands and knees. Reach one arm under your body, sliding it along the floor while lowering your shoulder and head to the ground. Hold for 30-60 seconds, then switch sides. This stretch targets the upper and mid-back while gently releasing lower back tension.
Importantly, if your pain is severe, persistent, or accompanied by other symptoms like numbness or weakness, it's important to consult with a physiotherapist for a proper assessment and personalized treatment plan.