#reducebackpain

Lower Back Stretches to Reduce Pain and Build Strength

Lower back pain is a common problem that can be caused by a variety of factors, including poor posture, weak muscles, and injury. Fortunately, there are a number of stretches and exercises you can do to reduce pain and build strength in your lower back.

Knee-to-chest stretch: Lie on your back with your knees bent and feet flat on the ground. Slowly bring one knee up towards your chest and hold it with your hands for 15-30 seconds. Release and repeat with the other leg.

Child's pose: Start on your hands and knees, then slowly lower your hips back towards your heels while stretching your arms out in front of you. Hold this pose for 30 seconds to 1 minute.

Cat-cow stretch: Start on your hands and knees, then arch your back up towards the ceiling while tucking your chin into your chest (cat pose). Then, slowly lower your back down while lifting your head and looking up towards the ceiling (cow pose). Repeat 5-10 times.

Pelvic tilt: Lie on your back with your knees bent and feet flat on the ground. Slowly tilt your pelvis upwards, flattening your lower back against the floor. Hold for a few seconds and release.

Hip flexor stretch: Kneel on one knee with the other foot flat on the ground in front of you. Lean forward into the stretch, feeling the stretch in the front of your hip. Hold for 15-30 seconds and repeat on the other side.

Bird dog: Start on your hands and knees, then lift one arm and the opposite leg straight out behind you. Hold for a few seconds, then switch sides. Repeat 5-10 times.

Bridge pose: Lie on your back with your knees bent and feet flat on the ground. Slowly lift your hips up towards the ceiling, squeezing your glutes at the top. Hold for a few seconds and release.

Superman: Lie on your stomach with your arms and legs stretched out. Lift your arms, chest, and legs off the ground at the same time, holding for a few seconds before releasing.

Remember to always listen to your body and not push yourself beyond what feels comfortable. Start slowly and gradually build up your strength and flexibility over time.