Lower back pain is a typical health issue, partially because a lot of things can cause it. Most of the time it’s merely the negative effects of a sedentary lifestyle or repeated motions.

No matter what’s causing your lower pain in the back, these stretches can help to lower the discomfort level and help the muscles in your back.

Prayer stretch

This stretch is ideal for usage on a yoga mat on the ground however it can also be carried out on your bed before getting up for the day. Tucking your legs below you, sit back on your heels and bend forward at the waist, extending arms out over the head onto the ground or bed in front of you. The goal is to feel the stretch in the length of the lower back muscle. Hold for 30-60 seconds and then sit back up. Repeat 3-5 times.

Piriformis stretch

This stretch works your piriformis muscle, which is found deep in your buttock muscles. Stretching this muscle can help to ease discomfort and tightness in your buttocks and lower back. Lie on your back with both knees bent and your feet flat on the floor. Put your right ankle at the base of your left thigh. Then, place your hands behind your left thigh and bring up towards your chest until you feel a stretch. Hold this position for one to three minutes. Then, complete the stretch once again on the opposite side.

Single knee to chest

Tightness in the hip is a frequent contributor to decrease pain in the back. To stretch the hamstrings, lower back, and glutes, lie on your back with one knee bent, and one leg straight. Put your hands behind the leg and pull back towards your chest till a light stretch is felt down the back of the leg. You can also position your hands over the bent leg on the shin or knee and pull it towards your chest. Hold the stretch for 30-60 seconds, change legs and do the same thing again on the other side. Repeat 3-5 times for each leg.

Cat-cow stretch

The cat-cow stretch is a beneficial exercise to assist increase versatility and ease tension in your lower back and core muscles.

Get onto your hands and knees with your knees hip-width apart. This is the beginning position. Arch your back by pulling your stomach button up toward your spine, letting your head drop forward. This is the cat portion of the stretch. Hold for five to ten seconds. You need to feel a mild stretch in your lower back. Go back to the beginning position. Raise your head and let your pelvis fall forward, curving your back down toward the ground. This is the cow part of the stretch. Hold for five to ten seconds, then return to the beginning position. Repeat the cat-cow stretch 15 to 20 times.

Seat forward bend

Hamstrings are the muscles located at the back of your thighs. When these muscles are tight, this is thought to be a common contributor to lower back pain and injuries.

To carry out the seat forward bend sit on the ground with your legs straight out in front of you. Hook a towel around the bottoms of your feet at the heels. Carefully bend forward at your hips, bringing your stomach down to your thighs. Keeping your back as straight as possible, grab the bath towel to assist you to bring your stomach closer to your legs. Keep the stretch up until you feel a gentle pull in the back of your legs and lower back. Hold for 30 seconds, rest for 30 seconds, and repeat three times. You can increase or decrease the tension of this stretch by grabbing the towel closer or further from your feet.

When to get more help

You must stretch your lower back with precaution and care. Be careful if you have any type of injury or health concern. When it comes to aches, pains and your health concerns, it’s best to speak to your doctor first before performing any new manoeuvres or stretches. 

You can do these stretches once or twice a day. However if the pain appears to get worse, or you’re feeling very aching, take a day off from stretching. If you’re unsure, always check with your doctor who will be able to assess your aches and pains. They may also refer you to further testing or other physical therapy needs.