Low Back Pain

Medical News Today

One thing most people experience in their lifetime is low back pain. This kind of pain can be especially debilitating because we use our back muscles for almost everything. In addition to seeing your doctor, there are stretches you can do to alleviate your pain. Here are five simple stretches everyone can do to relieve low back discomfort.

Hips In The Air Like You Just Don’t Care

How about Downward Facing Dog? To perform this stretch, start on all fours with your hands under your shoulders. Push into your palms as you raise your hips into the air and straighten your legs. Don’t lock your knees. Press your feet and hands into the floor, and lift your hips toward the ceiling. Sink into the pose and breathe into your back. You should feel a nice stretch all through the low back, arms, and legs.

Pose Like A Child

That’s right, Child’s Pose. For this stretch, start on your hands and knees. Keeping your feet together, open up space in your thighs and sit back on your legs. Take a breath and lower your upper body to the floor, resting your forehead on the ground. Relax your arms by your sides and breathe into your back.

It’s Got Four Legs Either Way

Respectively Cat and Cow: start on your hands and knees again. For the cat part of the stretch, suck in your abdomen and arch your back toward the ceiling. Drop your head gently, and breathe into your back. After holding for a breath or two, slowly bring your torso down toward the floor, while bringing your head up toward the ceiling. Keep your hands and knees on the floor, and breath. Repeat.

The One You Can Do Lying Down

Try a Reclining Spine Twist. Lay flat on the floor, facing the ceiling. Bend your legs and bring your knees up toward your chest. As you exhale, put your left hand on the far side of your knees and guide them to the ground on your left. Stretch out your right arm on the ground to keep you from rolling on your side. Hold for a few breaths, bring your knees back to center, and do the same on your right side.

Touch Your Toes

This Standing Forward Fold is so easy. For this stretch, stand with your feet planted firmly on the ground in a standing position. Raise your arms to the sky, and bend at the waist. When your arms reach the ground, wrap your arms around your knees, and gently pull until you feel a stretch in your back. Hold for a few breaths.