You use your lower back for a lot of things, from walking and running to simply getting out of bed in the morning. Regular stretching is a great way to create and keep flexibility, relieve tension, and help build strength.

But if you haven’t been stretching regularly, you may be experiencing lower back pain, which can be a side effect of a sedentary lifestyle; the muscles in the front of your pelvic area, like your hip flexors, tighten and shorten, which then pull the pelvis forward and your lower back out of alignment. Back pain can also come from repetitive motions or a pulled muscle.

The natural aging process is also a common cause for back pain and stiffness. As we age, the soft tissue structures in the back (muscles, tendons, ligaments, spinal discs, and more) lose flexibility and elasticity. As a result, the water content of the soft tissues decrease, reducing elasticity and flexibility. Loss of flexibility makes it more difficult to maintain a healthy range of motion in the many joints of the spine. When muscles are tight, movement at joints can be restricted, triggering muscular imbalances, wear and tear on joints, and back pain.

So whether you are trying to avoid back pain or actually are experiencing some, one simple but effective option is to start stretching. Conservative care such as stretching can improve your range of motion while reducing stiffness (by taking the strain off of your lower back muscles), posture, and strength; can improve your quality of life by giving you pain-free days; and can help prevent the need for more invasive care later on, such as medication or surgery. It’s always a good idea to make time for a lower back stretch…or six!

The following six poses and gentle stretches may help loosen tight muscles in your lower back. They only take a little bit of time to make a big impact:

CHILD’S POSE

This traditional yoga pose gently stretches your glutes, lats, and spinal extensors. It helps relieve pain and tension all along your spine, neck, and shoulders.

With your hands and knees on the ground, sink back through your hips to rest them on your heels.
Hinge at your hips as you fold forward, walking your hands out in front of you.
Rest your belly on your thighs.
Extend your arms in front of or alongside your body with your palms facing down.
Focus on breathing deeply and relaxing any areas of tension or tightness.
Hold this pose for up to 1 minute.

KNEE-TO-CHEST STRETCH

This stretch relaxes your hips, thighs, and glutes while promoting overall relaxation.

Lie on your back with both knees bent and your feet flat on the floor.
Keep your left knee bent or extend it straight out along the floor.
Draw your right knee into your chest, clasping your hands behind your thigh or at the top of your shinbone.
Lengthen your spine all the way down to your tailbone, and avoid lifting your hips.
Breathe deeply, releasing any tension.
Hold this pose for 30 seconds to 1 minute.
Repeat with the other leg.

PIRIFORMIS STRETCH

This stretch works your piriformis muscle, which is found deep in your buttocks. Stretching this muscle may help relieve pain and tightness in your buttocks and lower back.

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

SEATED SPINAL TWIST

This classic twist stretches your hips, glutes, and back. It increases mobility in your spine and stretches your abdominals, shoulders, and neck. The pressure of this stretch also stimulates your internal organs.

Sit on the floor with both legs extended out in front.
Bend your left knee and place your foot to the outside of your right thigh.
Place your right arm on the outside of your left thigh.
Place your left hand behind you for support.
Starting at the base of your spine, twist to the left side.
Hold this pose for up to 1 minute.
Repeat on the other side.

CAT-COW

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

Come onto all fours in a tabletop position (hands and knees on the ground).
Press into your hands and feet as you inhale to look up, allowing your belly to fill with air.
Exhale, tucking your chin into your chest and arching your spine toward the ceiling.
Continue this pattern of movement, moving with each breath.
Do this for 1 to 2 minutes.

SPHINX STRETCH

The sphinx stretch is a gentle backbend that allows you to be both active and relaxed. This baby backbend stretches and strengthens your spine, buttocks, and chest.

Lie on your stomach with your elbows underneath your shoulders and your hands extended in front, palms facing down.
Set your feet slightly apart. It’s OK for your big toes to touch.
Gently engage your lower back, buttocks, and thighs as you lift your head and chest.
Stay strong in your lower back and abdominals, breathing deeply.
Press your pelvis into the floor.
Gaze straight ahead or gently close your eyes.
Hold this pose for 30 seconds to 1 minute.

If it hurts to perform these simple stretches, consult your doctor. A doctor may recommend imaging, such as an X-ray, to diagnose the cause of your back pain. Some causes may require additional treatment. This may include:

Medication, including anti-inflammatories, muscle relaxers, and pain relievers
Physical therapy
Injections including steroids
Surgery (in rare cases where pain persists for more than a year)

Head BACK to the gym. Click the button below to book your complimentary assessment at Success Studio with one of our professional personal trainers, and we’ll show you how to do these stretches correctly so you will feel it in all the right places!

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