8 Simple Stretches to Relieve Lower Back Pain

Here are 8 simple stretches to relieve lower back pain.

Lower back pain is an incredibly common condition that can be relieved or prevented with regular exercise and stretching.

Lower Back Pain Is Common

Perform the knee-to-chest stretch by lying on your back and pulling and then holding one or both knees to your chest.

1. Knee-to-Chest

Perform the trunk rotation stretch by keeping your knees together up toward your chest, gently rolling your knees to each side, and holding the position.

2. Trunk Rotation

Perform the cat-cow stretch by arching your back for the cat pose, then letting your pelvis fall forward for the cow pose.

3. Cat-Cow Stretch

Flatten your back against the floor by tightening your abdominal muscles and tilting your pelvis toward the ceiling.

4. Pelvic Tilt

5. While seated on the floor with your legs extended, hook a towel around the bottom of your heels and use it to pull yourself forward and stretch your hamstring and lower back muscles.

6. With your leg bent and foot hooked around your other knee, slowly rotate your upper body backwards by touching your shoulder blade to the floor until you feel a mild stretch in your lower back.

After positioning a foam roller or firm pillow underneath your hips, relax your entire body.

7. Supported Bridge

8. Lie front-side down on a rolled-up towel or blanket that’s positioned under your hip bones and relax your entire body.

8. Belly Flops

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