Lower Back Stretches are very effective in reducing lower back pain, but there are different kinds of lower back stretches so not all lower backs will get the same benefit from any stretch. There are several types of lower back movements that you can do at home or at work to get relief from lower back pains. These lower back exercises include Leg Raise, Calf Stretch, Knee Chest Stretch, Double Hamstring Stretch, and Child Pose among others.
1. Leg Raise
Leg raises lower back stretch is the most recommended lower back exercise for lower back pains and it can be done anywhere and at any time of day whether you are in a standing or lying position. This lower back exercise targets the hamstring muscles, gluteal muscles, rectus abdominis, lower abdomen oblique muscles, lower spine erector spinae muscle group, and also the Iliopsoas muscle group.
You should get down on your hands and knees on a mat or carpet with your palms touching the floor near your buttocks while keeping your legs stretched behind you. Now raise one leg towards the ceiling without bending but keep the other straight on the floor then return to starting position then switch sides after that.
2. Calf Stretch
Calf lower back stretch is a lower back exercise that targets the lower abdomen muscles and lower spine erector spinae muscle group. This lower back stretch can be done wherever you are, at work or home as long as you have enough space to move comfortably. Keep your legs separated around two feet apart from one another with your heels facing downward then lean forward from your hips slowly while keeping your hands on the floor for balance until you feel a nice pull in the lower region of the leg being stretched.
3. Knee Chest Stretch
This lower back exercise stretches lower abdominal muscles, lower spine erector spinae muscle group, gluteal muscles, and hamstrings at once which is very effective lower back pain relief. You can lower back stretch by doing this lower back exercise at home or at the office during break times. Knee lower back stretch targets lower abdominal muscles and lower spine erector spinae muscle group which is responsible for lower back pains and also gluteal muscles and hamstring muscles to give you a complete lower low pain relief.
The first step of how to do the knee-chest lower back stretch is to get down on your hands then lean forward with your knees bent then hold your toes with both hands while keeping one leg stretched behind you then gently pull it towards your chest until you feel a comfortable pulling motion in the lower part of that leg (stretch as far as possible without feeling uncomfortable).
4. Double Hamstring Stretch
The lower back stretch stretches lower abdominal muscles, lower spine erector spinae muscle group, gluteal muscles, and lower back hamstring muscles which are responsible for lower back pains. This lower back exercise can be done anywhere at home or work during break times. You should get down on your hands then lean forward stretching the lower part of your body until you feel a pulling motion in the hamstrings region of both legs being stretched.
5. Child Pose
This lower back exercise helps relax the entire body including the lower abdomen, lower spine, and pelvis which all are responsible for causing lower back pains therefore using this lower back stretch will reduce pain fast without much effort. It also improves circulation to help speed up recovery from injuries. You should get down on your knees with your forehead resting on the floor and stretch your lower back muscles by simply bending forward from the hips to feel a pulling motion in the lower part of the body.
To make lower back pain relief faster you should combine these lower back exercises with lower back stretches at home or the office during break times. Regularly taking breaks from work will keep you energized and focused therefore highly productive throughout the day which will eventually lead to promotions, salary increases, and better working conditions for you and your colleagues hence preventing lower back pains as much as possible.
We have several lower back exercises that can help strengthen the lower back and improve lower back stability which will lower back pains in a short period.) By performing lower low strength-building exercises often you will experience rapid relief from lower pain, especially when combined with lower back stretches for the whole-body well-being. The following exercises are recommended to do regularly at home or work during break times for lower back pain relief starting today starting right now.