7 lower Back Stretches tips to Relieve Pain and Build Strength

In this aricle we explain about lower Back Stretches that reduce pain and build strength. let’s know step by step.

Child’s Pose

Action steps:

1. Get on your hands and knees and sink your hips back so they rest on your heels.
2. As you fold forward, hinge at your hips with your hands extended out in front of you.
3. Rest your belly on your thighs with your arms extended in front of or beside your body with your palms facing up.
4. Focus on breathing deeply and relaxing any areas of tension or tightness.
5. Hold this position for up to 1 minute.
   
   You can repeat this position as many times as you want in your daily stretching routine.
   

Knee to chest stretch

Action steps:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Keep your left knee bent or straight along the floor.
3. Pull your right knee into your chest and clasp your hands behind your thigh or at the top of your shin.
4. Lengthen your spine all the way to your tailbone and avoid lifting your hips.
5. Take a deep breath and release any tension.
6. Hold this position for 30 seconds to 1 minute
   
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This stretch works the piriformis muscle, which is located deep in the buttocks. Stretching this muscle may help relieve pain and tightness in the hips and lower back.

Action steps:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Place your right ankle on top of your left thigh.
3. Then, place your hands behind your left thigh and pull up toward your chest until you feel a stretch.
4. Hold this position for 30 seconds to 1 minute .
   
   

This classic twist stretches the hips and back. It increases spinal mobility and stretches the abdomen, shoulders, and neck.

Action steps:

1. Sit on the floor with your legs extended in front of you, bend your left knee and place your foot on the outside of your right thigh.
2. Place your right arm on the outside of your left thigh and your left hand behind you for support.
3. Starting at the base of your spine, twist to the left.
4. Hold this position for up to 1 minute.
   

Pelvic flexion

Pelvic mobility strengthens your abdominal muscles and helps relieve lower back pain and tightness. They also have a beneficial effect on your hips and hamstrings.

Action Steps

1. Lie on your back with your knees bent and your feet flat on the floor.
2. With your back flat on the floor, engage your abdominal muscles.
3. Breathe normally and hold this position for up to 10 seconds.
4. Release and take a few deep breaths to relax.
   
   

Cat-cow is a great way to wake up your spine while also stretching your shoulders, neck, and chest.

Action steps:

1. Get on all fours (hands and knees) in tabletop position.
2. As you inhale press through your hands and feet and look upward, allowing your belly to fill with air.
3. Exhale, tuck your chin into your chest, and arch your spine toward the ceiling.
4. Continue this movement pattern, moving with each breath
   
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The sphinx stretch is a gentle backbend that is both active and relaxing.

Action steps:

1. Lie on your stomach with your elbows under your shoulders and your arms extended in front of you, palms facing down.
2. Place your feet slightly apart so your big toes can touch the ground.
3. Gently engage your lower back, hips, and thighs while lifting your head and chest.
4. Keep your lower back and abdomen strong and breathe deeply.
5. Look straight ahead or gently close your eyes.