There is no living person who has never felt pain in the lower back at least several times in his or her life. We mean the cases when it remains for some time and doesn’t let us do everyday things properly.
Most people will tell you that physical therapy for lower back pain is the best solution. Well, we cannot disagree with them if your condition is severe. In the meanwhile, it makes no sense if you feel moderate pain in your lower back. We know several effective stretching exercises that will definitely help to overcome non-severe cases.
A Few Smart Tips to Begin
We want to provide a few quick tips before we get started. No matter what exercise you try, do it without haste! No rapid and uncontrolled moves. Watch the instructions or ask a trainer to show them. Follow the directions until you repeat them perfectly and with the proper technique.
Child’s Pose
The first pose is simple. Imagine that you are a baby who has just learned how to crawl. Stand on your knees and hands on firm ground. You need to sit back, stretching to your feet, but never keep your hands away from the ground. Once you reach the feet, return to the initial pose. This method helps to get rid of pain in the spine, neck, and shoulders.
Knee-to-Chest Stretch
This is another simple pose to repeat. Lie on your back with bent knees. Your feet must be located on the floor firmly. While one of your knees is extended flat on the floor, raise the second one and press it to your chest as close as you can. Make several movements back and forth, then change the knee.
Feet on the Wall
The next pose is to lay down close to the wall and lift your legs. Press them to the wall and lift your lower back. Repeat lifting several times with deep breathing. It helps to stretch muscles and ensure strong blood inflow.
Pelvic Tilt
This method is very simple and effective. Lie on the flat floor and bend your knees. Your feet and hands should be located on the floor firmly. Breathe normally and hold the pose for about 10 seconds. Afterward, release deep breaths and get relaxed. Make about 3 sets.
We want to remind you of precautions once again! Be sure you know how to stretch before you try any exercise. It helps to prevent possible traumas and injuries that may worsen your pain.