Lower back pain is one of the most common problems among people of all ages. It can be caused by sitting for long hours at a desk, incorrect sitting posture, lack of regular physical exercise, or simply daily stress...
People with low back pain feel discomfort in the lower back, a dull ache or sharp, debilitating pain. Regardless of the severity, lower back pain can make even simple daily tasks difficult.
While persistent or severe back pain should always be evaluated by a healthcare professional, many people find relief from gentle stretching exercises that help release tension, improve flexibility, and gently mobilize the spine.
Here are 8 highly effective stretches that are easy to do at home, don’t require much space, and can be done by beginners. More importantly, when done correctly, they can help soothe sore muscles, improve circulation, and reduce stiffness.
1. Knee to chest stretch
How to do:
- Lie on your back with one leg straight, one knee bent and foot flat on the floor; using both hands, gently pull one knee toward your chest, keeping the other leg on the floor.
- Hold for 30-60 seconds while breathing deeply, release, then repeat with the other leg.
- Do 3 times on each side; you can bring both knees close together and hold for 15 - 20 seconds for a deeper stretch.
Benefits: This stretch helps loosen the muscles in your lower back and stabilizes your pelvis, which helps relieve tension and may reduce pain.
How to do the knee to chest stretch.
2. Spinal rotation exercises
How to do:
- Lie on your back with your knees bent and feet flat on the floor, arms out to the sides in a "T" shape, palms facing down.
- Slowly lower both knees to one side, keeping your shoulders on the floor and gently rotate your head to the opposite side.
- Hold the twist for 15 - 20 seconds, then return to center and repeat on the other side; do 5 - 10 times on each side.
Benefits: This move improves spinal mobility, stretches the muscles around the spine and pelvis, and helps relieve tension in the lower back.
How to do spinal rotation exercises.
3. Cat-cow stretch
How to do:
- Get down on the floor with your hands and knees under your hips and your wrists under your shoulders.
- Balance weight evenly between all four points.
- Inhale while looking up, arching your back down to the mat (cow pose)
- Exhale and round your back, pulling your navel toward your spine, chin down toward your chest (cat pose)
- Continue alternating between these two positions for 15 - 20 times, holding each for 5 - 10 seconds.
Benefits: This gentle yoga exercise helps increase spinal flexibility, relieve tension, and improve coordination between back and core muscles.
The cat cow stretch helps increase spinal flexibility.
4. Sitting hamstring stretch
How to do:
- Sit on the floor with one leg straight and the other bent so that the sole of the foot touches the inner thigh.
- Wrap a towel, strap, or belt around the ball of your straight foot.
- Keeping your back straight, gently pull the band to bring your torso toward your feet until you feel a gentle stretch in your hamstrings and lower back; hold for about 10 seconds, then rest briefly; repeat 3 times, then switch sides.
Effect: Tight hamstrings are often associated with lower back pain because they can pull on the pelvis and cause strain in the lower spine. Stretching helps release that tension.
5. Pelvic tilt
How to do:
- Lie on your back with your knees bent and feet flat on the floor; relax your spine so that your lower back forms its natural curve.
- Then, slowly engage your core muscles (abdominals and glutes) to press your lower back into the floor without lifting your hips.
- Hold the tilt for 5-10 seconds, then release; start with 10-15 repetitions, gradually increasing to 25-30 repetitions as you feel comfortable.
Effect: This move helps strengthen the core muscles, back muscles, improve posture and help stabilize the spine, thereby reducing back tension.
Pelvic tilt exercises relieve back tension.
6. Stretching and rotation exercises
How to do:
- Lie on your left side with both legs straight; bend your right knee and bring your foot forward in front of your left knee.
- Using your left hand, gently hold your right knee, then slowly rotate your upper body backwards so that your right shoulder is facing the floor.
- Hold the stretch for 1 - 3 seconds, then return to the starting position; do 10 repetitions on one side, then switch sides and repeat on the other side.
Benefits: This exercise combines bending and rotation, helping to stretch the lower back and gluteal muscles, improve lumbar mobility and reduce stiffness.
How to do stretching, bending and rotation exercises.
7. Supported bridge pose helps relieve lower back pain
How to do:
- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
- Raise your hips slightly and place a foam roller, yoga block, firm cushion, or rolled towel under your sacrum.
- Relax your body, allowing the support to decompress your lower spine; hold for 30-60 seconds, rest for 30-60 seconds, and repeat 3-5 times.
Benefits: This pose gently decompresses the lumbar spine and opens the hip flexors. Over time, it can improve spinal alignment and relieve pressure on spinal structures.
How to do bridge pose with yoga blocks support.
8. Child's pose
How to do:
- Kneel on the floor with your knees together or slightly apart and sit on your heels.
- Bend forward, extending your arms out in front of you (or alongside your body), forehead touching the floor.
- Breathe deeply and hold the pose for up to 1 minute (or longer if comfortable).
Benefits: This restorative yoga pose stretches the spine, hips, and thighs while calming the mind and relaxing the spinal muscles.
Child's pose helps relax the spinal muscles, relieving lower back pain.
Source: https://suckhoedoisong.vn/8-bai-tap-keo-gian-don-gian-va-hieu-qua-giup-giam-dau-lung-duoi-169251118153318387.htm
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