HEALTH AND BEAUTY: Lower Back Stretches To Relieve Lower Back Pain

1. Knee to Chest

With this stretch, you will need to align your pelvis, while stretching the lower back and the rear end muscles.
Lie on your back, and point your toes to the sky.
Now, bend the right knee slowly, and pull up your leg to the chest.
Hold your thigh with your arms, and try to pull the knee to the chest gently.
Hold it for about 15 to 20 seconds, and slowly release it and take it back to the starting position.
Repeat this same process with the other leg now.

2. Twist With Lying Knees

With this stretch, you can strengthen your abdominal muscles by stretching your para-spinal muscles.
Lie down on your back, and stretch your legs straight.
Now, bend your right knee up and take it over to the left side of the body.
Keep holding it for 20 seconds, till you experience a gentle stretch on your back and hips.
Now, rotate from back to the centre so that your core muscles get tightened.
Repeat this for about three times on each side.

3. Yoga Cat

This is one of the most effective exercises for giving relief to lower back pain.
You need to kneel down on all fours, so that your hands are below your shoulders, and your knees are below your hips.
Now, exhale gently, and try to arch your spine.
Then, while bringing your face downwards, like a cat, inhale and tighten the core muscles.
Do these movements slowly and hold on to this position for about 5 to 10 seconds.
Repeat it 10 times.

4. Piriformis Stretch

With this stretch, your piriformis muscles get lengthened and strengthened.
This is the muscle that causes sciatica, which is a radiating leg pain.
Sit straight, and cross the left leg over the right leg, so that your foot is placed next to the thigh.
Now, bring the right leg below your hips.
Place the right arm on the leg and try to stretch it.
Just ensure that your back is kept straight and the chest is lifted.
Hold on to it for about 20 seconds, and repeat this step with the other side.
Do it three times.

5. Cobra Stretch

This is one of the lower back stretches which can tighten the lower back and abdominal muscles.
Lie down on your tummy, and stretch your legs, placing the palms on both sides of your head.
The elbows and forearms should touch the ground.
Now, push the body upwards, so that the weight rests on the forearms.
Keep the hips to the ground.
Keep stretching till you are comfortable and keep holding to that position for about 10 seconds.
Now, gently go back to the starting position, and repeat this thrice.

6. Restful Stretch

This is one of the easiest and most comfortable lower back stretches.
This can give relaxation to your body.
Sit down with your knees bent and legs beneath your thighs.
Once, you feel comfortable, stretch your arms forward, and let your head fall forward in a relaxing position.
Keep holding on to this pose for 20 seconds, and return back to the starting position.
Try repeating this thrice.

7. Hamstring Stretch

8. Hip Flexing Stretch

Try to bend one knee, keeping it vertical over the ground, and rest your body on the other leg, which is folded.
The other leg should also be bent, but the leg should lie down straight on the floor.
Now, keep your hands on the bent knee that is standing vertical, and hold on to it for about 30 seconds.
Now, repeat it, by switching sides.

HEALTH AND BEAUTY