With so many of us living lives that involve sitting or standing for long periods of time, lower back pain is unfortunate and often inevitable. Luckily, there are some great stretches that, when done regularly, can significantly reduce your discomfort. Here are our top recommendations:
- Standing Side Lean
- Standing Flat Back Stretch
- Knees-To-Chest Back Stretch
- Reach And Twist
In the rest of this article, we’ll explain how to do each stretch and the benefits of each one. So, slip into something comfy and let’s get started!
4 Great Lower Back Stretches (And When To Do Them)
Standing Side Lean
This stretch is great for releasing tension in your lower back, especially when you’ve been sitting for a long time.
Start by standing up tall, feet shoulder-width apart. Place your left hand on your left hip, and reach your right hand above your head. Now, lean to the left, reaching your right hand over your head and toward the left side of your body. Stretch until you feel a release in the right side side of your lower back, then hold for up to 30 seconds.
Repeat on the other side.
Standing Flat Back Stretch
If you have lower back pain from being on your feet for hours, try this stretch. You’ll need a table, counter, or other sturdy surface.
Stand about an arm’s length away from the counter, feet hip width apart and spine long. Then, hinge at the hips into a flat back position with your hands on the counter. Try to straighten your lower back as much as possible.
If it feels good, you can even arch slightly through your spine, reaching your tailbone toward the ceiling. Hold for up to 30 seconds.
Knees-To-Chest Back Stretch
For any type of lower back pain or discomfort, this stretch is gentle but effective.
Start by lying on your back, legs long and arms by your sides. Then, fold your knees in toward your chest and wrap your arms around them. Use your arms to gently squeeze your knees into your chest as you let your lower back flatten onto the ground.
Try to really release your lower back so the entire length of your spine is resting on the floor. If you’d like a stretch in your arm, back and neck as well, draw your forehead toward your knees. Hold for up to 30 seconds.
Reach And Twist
This stretch gives you a nice, gentle twist along the entire light of your spine. It feels especially fantastic right after waking up or before going to bed!
Begin on all fours, hands stacked under your shoulders and knees under your hips. Take a moment to feel your weight in both hands and knees, then reach your right hand up toward the ceiling. Let your spine go into a twist, opening your chest to the right. Hold for 10 to 20 seconds.
Then, thread your right hand under your left arm, reaching far enough that your right shoulder rests on the ground. Your spine will twist in the other direction. Hold this position for up to 30 seconds.
Do a couple of these stretches every morning and night to help release lower back tension and pain. They’d also make great stretch breaks throughout your day.
