6 Best Lower Back Stretches for Everyday Pain Relief

6 Best Lower Back Stretches for Everyday Pain Relief

You might think you don't need lower back stretches in your daily life, but chances are, you do. It turns out that almost everyone experiences low back pain. If you're just dealing with everyday pain, say hello to the following waist stretch.

1. Child's Pose

Start with a kneeling position with your shins flat on the ground. Knees a little wider than torso. Extend your arms forward on the floor, place your abs between your thighs, and place your forehead on the floor. Hold for at least 30 seconds.

2. Sphinx Pose

Start by lying on your stomach with your legs straight, elbows bent, upper arms close to your ribs, and your hands on either side of your ribs. Lift your chest and walk your hands forward so your forearms are parallel to each other. Press your forearms and hands into the floor and tuck your tailbone in to engage your lower abdomen and support your spine. Extend from tailbone to your head. Hold for at least 30 seconds.

3. Thread the Needle

Start with the limbs. Slide your right hand along the floor behind your left wrist until your shoulder rests on the floor. Reverse the movement and lift the right arm into the air, twisting to stare at the hand. Hold for at least 30 seconds, and repeat this on the other side.

4. Low Lunge Twist

Begin with a low lunge with your left foot forward between your hands and your right leg straight back with your toes on the ground. Pull the left arm straight up toward the ceiling and rotate the torso from the waist to stare at the hand. Hold for at least 30 seconds, and repeat it on the other side.

5. Cat

Start with your hands and knees, with your elbows and wrists below your shoulders, your knees below your hips, and your toes open. On an inhale, lower your abs and arch your back, lift your tailbone and chest toward the ceiling and look up. Then, on an exhale, pull your belly button up to your spine and draw your chin and pelvis in toward your belly button, rounding your back. Repeat for at least 30 seconds.

6. Spinal Twist

Begin lying on your left side with your legs bent and your arms straight, with your right side on top of your left side. Place your left arm on the floor with your knee pointing to your left and your right arm spread across your body. Place it on the floor on the right side of your body, aligned with your shoulder. Hold for at least 30 seconds, then repeat on the other side.