Lower back pain can lead to discomfort throughout the day and even when you’re sleeping. Over-the-counter pain relievers might help, but you probably do not want to have to take these every single day in the morning and at night. Several years ago, a study revealed that stretching was more effective for neck pain than medication. If you are looking to find some pain relief beyond pain medication, stretching could help alleviate your aching back.
Several years ago, a study revealed that stretching was more effective for neck pain than medication. If you are looking to find some pain relief beyond pain medication, stretching could help alleviate your aching back.
Depending on how serious your pain is, you may want to check in with a doctor first to see if performing any stretch for lower back pain is okay. Also, if you feel pain or discomfort while performing a stretch for lower back pain, stop what you are doing. These stretches are meant to help you deal with your pain, not aggravate it.Lying Knee Twist
Lying Knee Twist
Start by lying flat on your back with your legs extended. Bend your right knee and cross it over your left. Try to press your right leg toward the ground, but keep your back flat on the ground. You should feel a stretch in the lower back and glutes. Hold this position for 20 seconds and then repeat for the other side.
Cobra Stretch
Start by lying belly down on the floor with your legs extended; your hands should be placed on either side of your head with your palms down. Slowly push your upper body upward with your weight rested on your arms. Your legs should remain on the ground. You should feel a stretch in your lower back and abdominals.
Sciatic Nerve Stretch
If the majority of your pain is in the lower back extending into the glutes and legs, you might be dealing with sciatic nerve issues. A great stretch for lower back pain involving sciatica is the sciatic nerve stretch. Perform this by lying on your back with your knees bent. Place your hands around your right knee and slowly pull the leg toward your upper body. Flex and then relax your ankle for a few seconds. Bring your foot back down to the floor and repeat this motion with your left leg.
Two Knee Twist
This stretch for lower back pain is similar to the lying knee twist. Lay on your back with your legs extended. Bend both your knees and stretch your arms out like a “T.” Inhale. As you exhale lower your knees to the right. Keep your shoulders pressed against the ground firmly. Hold this stretch for 1 to 2 minutes and then bring your knees back to center. Repeat this stretch on your left side.
Prayer Stretch
If you attend yoga classes, you’ll know this stretch as child’s pose. Start by situating yourself in a kneeling position with your hips directly resting on your heels. Reach your hands out and bring your body down toward the ground as if you are trying to grab something on the ground in front of you. Hold this stretch for 10 to 30 seconds. You can slowly move your hands to your right and then back to your left to feel a stretch the sides of your spine.
Completing these stretches after you wake up and/or before going to bed may provide some pain relief.
If you have tried all different forms of treatment for your back pain without satisfactory result, you may have an underlying condition that requires surgical treatment. At The Bonati Spine Institute, a medical professional can review your MRI and discuss your condition to determine the best treatment option to provide you with lasting relief.