To stretch the lower back effectively, several gentle and targeted stretches can help loosen tight muscles, improve flexibility, and relieve tension. Here are some of the best and most recommended stretches:
- Child's Pose: Start on hands and knees, then sit back on your heels, reaching arms forward and lowering your chest toward the floor. Hold for 20-30 seconds, focusing on deep breathing to relax the lower back.
- Knee-to-Chest Stretch: Lie on your back with knees bent, bring one knee toward your chest and hold for 20-30 seconds. Repeat with the other leg.
- Seated Spinal Twist: Sit on the floor with legs extended, bend one knee and place the foot outside the other thigh. Twist your upper body toward the bent knee side, holding the position for up to 1 minute.
- Piriformis Stretch: Sit with one leg bent and the other ankle crossed over that knee. Gently push down on the raised knee to stretch the buttocks and lower back.
- Lower Back Rotational Stretch: Lie on your back with knees bent, slowly lower both knees to one side while keeping shoulders on the floor. Hold for 20-30 seconds and then switch sides.
- Cat-Cow Stretch: On hands and knees, alternate between arching your back while lifting your head (cow pose) and rounding your spine while tucking the chin (cat pose), repeating gently for 30 seconds.
Perform these stretches gently, avoiding any bouncing or sudden movements, and breathe deeply throughout each stretch. Hold each stretch as comfortable for 20-30 seconds and repeat several times a day if needed to relieve tightness and stiffness in the lower back.
