5 Lower Back Stretches

Lower back pain is a common issue that we see at Advantage Chiropractic. Many different issues can cause it—from sitting in a wrong position to repetitive motions to chronic conditions. The good news is that there are some simple stretches that many people can do to relieve some of the pain. While they don’t work for everyone, if you have some stiffness in your lower back, we recommend you try one or two of these:

  1. Seated Spinal Twist. This popular twist is designed to increase mobility in your spine and stretch your abdominals. To do this, follow these steps:
    1. Sit on the floor with both legs extended.
    2. Bend your left knee and place your foot to the outside of your right thigh.
    3. Put your right arm to the outside of your left thigh.
    4. Starting at the base of your spine, twist your entire back to the left.
    5. Hold for 1 minute.
    6. Repeat on the other side.
  1. Sphinx Stretch. Many yoga classes use this classic stretch. To do this:
    1. Lie on your stomach with your elbows under your shoulders and your hands in front/palms on the floor.
    2. Place your feet slightly apart.
    3. Slowly and gently lift your head and chest off the floor. Engage your core.
    4. Press your pelvis against the floor.
    5. Keep your head even and look straight head.
    6. Hold for 1 minute. Then relax and repeat.
  1. Knee-to-Chest Stretch. Another common stretch that works great:
    1. Lie on your back. Bend your knees and place your feet flat on the floor.
    2. Bring your left knee toward your chest while keeping the other leg still.
    3. Grab the left knee at the top of your shin. Keep your back straight.
    4. Hold for 30 seconds. Release and return your leg to the floor. Repeat with the other leg.
    5. Continue for 5 total reps.
  1. Child’s Pose. This is another frequently used yoga pose:
    1. Begin in a tabletop position on your hand and knees.
    2. Place our hand directly under your shoulders and knees under your hips.
    3. Extend your arms out in front and keep them flat on the floor.
    4. Slowly move your hips back to your heels and drop your head and chest to the floor.
    5. Hold for 30 seconds, take a break, and then repeat.
  1. Supine Twist. This one works on both your lower back and your glutes:
    1. Begin by lying on your back with your knees bent and feet flat on the floor.
    2. Extend your arms out to the side in a “T” formation.
    3. Keep your shoulders flat on the floor while gently rolling both knees to your left side.
    4. Hold for 30 seconds then return to the center for one second before rolling to the right side.
    5. Hold for 30 seconds there. Repeat.

For more tips on great stretches for your lower back, contact us at Advantage Chiropractic. Treating lower back pains is just one of our specialties. To schedule an appointment, click here.