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GR8NESS expert Expert Reviewed
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6 Stretches for Low Back Pain That Work [Slideshow]

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As an avid yoga practitioner, I am all into stretching. In fact, in my house, the saying is, “You know what’s good for that? Yoga!” whenever one of us has an ache or pain.

While there are home remedies that work for minor or temporary back pain, a regular stretching program IS good for low back pain relief. These exercises reduce tension in the muscles that support the spine, improve your range of motion, and lower the risk of disability caused by back pain.

Take this quiz if you are not sure whether your pain is a cause for concern.

A Note from GR8NESS

If you have chronic pain – longer than three months – stretching regularly may successfully reduce your pain. Many stretches can easily be done at home. Be sure to discuss any stretching exercise program with your doctor before you begin.

Image by JCP-PROD / Shutterstock
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Tips for Stretching to Relieve Back Pain

Keep the following tips in mind to get the most out of your stretching program without injury.

  • Dress comfortably in clothing that is not too tight nor too lose and no shoes.
  • Do not force your body to stretch farther than it wants to go.
  • Slowly move into each stretch without bouncing.
  • Stretch in an area big enough to move freely.
  • Hold each stretch 15-30 seconds.
  • Repeat each stretch 2-5 times.
  • Stretch one side of the body then switch to the other side.
Image by janeb13 / Pixabay
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Back Flexion Stretch

Lie on your back and pull both knees into your chest. Curl your spine so that your head is reaching towards your knees, keeping your back on the ground. You should feel a comfortable stretch across the low back.

Image by Dmitry Rukhlenko / Shutterstock
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Seated Forward Bend

Sit on the floor, legs out straight in front of you, hands on the floor alongside your hips. Flex your feet, lift your arms, and reach for your toes. Keep your spine straight, neck in line with your spine, and look straight ahead.

Image by Taco Fleur / Pixabay
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Plank Back Stretch

This almost needs no explanation. Start on your hands and knees, then take one leg back at a time until you are in the upper push-up position. Pull in your stomach muscles to support your back. Hold as long as you can until you can hold for 30 seconds. If this puts too much stress on your shoulders, start with forearms and palms on the ground, arms bent.

Image by viktoriasbalance / Pixabay
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Piriformis Muscle Stretch

This stretch opens your hips and stretches your piriformis, both of which support your lower back. Begin on your hands and knees, extend one leg behind you, while bending the other leg in towards you. Adjust the angle of your bent leg so that it is comfortable. Using your hands for support, gently arch the spine upwards. If this is too much. Lie on your back, bring your right ankle over your left knee, keeping your foot flexed. Gently pull your legs in toward you. Switch your top foot and repeat.

Image by Taco Fleur / Pixabay
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Back Extension Stretch

Start on your hands and knees. Lower your buttocks toward your heels, torso between your thighs, and reach your arms forward as far as they can go. Relax and enjoy.

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Stephany
GR8NESS Writer
Stephany is a GR8NESS Contributing Editor who writes about pet care, CBD, stress, self care, meditation, time management, brain training, and natural remedies with a focus on the science behind it all. She has three dogs, three cats, walks half marathons, and practices yoga and powerlifting. You can often find her training her dogs or experimenting with new flavors in the kitchen.
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