7 exercises to stretch and strengthen your lower back

Most people will experience back pain at some point in their lives. Lower back pain can result from several factors, including poor posture, overwork, stress, injuries and health problems.

Regular stretching can help improve posture, reduce muscle tension and improve blood circulation. This can help reduce stiffness and discomfort, increase your range of motion, and prevent future injuries or flare-ups.

A classic yoga-inspired stretch, downward dog targets your hamstrings, calves, and upper and lower back. This can help lengthen your spine, relieving tension. The position also activates the core and upper body, improving the function of your thoracic spine (the midsection connected to your ribs).

Here’s how to do downward dog:

1. Start on all fours, with your wrists directly under your shoulders and your knees under your hips.
2. Tuck your toes and lift your hips toward the sky, aiming to create an inverted V shape.
3. Keep your hands shoulder-width apart or slightly wider, and your feet hip-width apart, pressing your heels toward the floor to enhance the stretch.
4. Pedal your feet one at a time to feel comfortable during the stretch.
5. Hold for 20 to 30 seconds, focusing on relaxing your neck and breathing deeply.

This stretch targets your lower back and hips to gently relieve tension in your lower back muscles. Hip tightness is often associated with back pain, and this stretch can help loosen your hips.

Here’s how to perform the knee-to-chest stretch:

1. Start on your back with your knees bent and your feet flat on the floor.
2. Pull one knee toward your chest if you can reach it, or use a yoga strap for more distance. Keep the other leg straight on the floor.
3. Hold the stretch for 30 seconds, keeping your back and shoulders relaxed.
4. Repeat with the other leg.

This movement helps relieve tension in your upper back. Rotation helps improve flexibility and relieve tension by gently increasing the range of motion in your spine. Be sure to keep your knees together as you turn to avoid putting pressure on your back.

Here’s how to perform lateral rotations:

1. Lie on your side with your knees bent 90 degrees and your head on a pillow.
2. Keeping your knees on the floor, slowly rotate your torso to open the upper half of your body.
3. Move your right arm to the other side, gently turning your neck to look in the same direction.
4. Hold for a second, then return to the starting position, performing several repetitions (repetitions).
5. Switch sides.

Cowcats alternate two movements to target the entire back in successive order. This can help improve spinal movement and flexibility. Imagine that you are flexing and extending each vertebra at a time during the sequence.

Here’s how to make cat cows:

1. Start on all fours in a tabletop position.
2. Inhale while slowly arching your back into the “cow” position.
3. After a brief pause, exhale and slowly round your back, bringing your chin to your chest and bringing your navel toward your spine in a “cat” position.
4. Repeat 5 to 10 slow repetitions.

Child’s pose is a stretch that targets your upper back, lower back, hips, and knees. It lengthens your spinal muscles and helps release tension. You can increase the upper back stretch by raising your hands on something in front of you.

Here’s how to do child’s pose:

1. Start in a kneeling position with your feet close together and your knees apart.
2. Slowly sit back on your heels and stretch your arms in front of you as far as possible, keeping your hands on the floor or an elevated object.
3. Rest your forehead on the floor or as close to it as possible.
4. Stop and breathe deeply for 30 seconds to a minute before coming out of the stretch.

The seated spinal twist increases spinal flexibility and relieves tension in the lower back and hips. Rotation stretches the muscles along your spine while promoting better mobility in your hips. This is especially beneficial after prolonged sitting and helps maintain a healthy spine.

Here’s how to do the seated spinal twist:

1. Sit on the floor and extend your legs in front of you, keeping your torso straight.
2. Cross your right leg over your left, placing your right foot flat on the floor.
3. Twist your torso to the right as you place your left elbow on the outside of your right knee to continue the twist.
4. Hold the twist for about 30 seconds and repeat on the other side.

The pelvic tilt breathing exercise gently challenges both stability and mobility in a single movement. Gently tilting your pelvis stretches your lower back muscles, while exhaling engages your deep core muscles to stabilize your spine.

Here’s how to do the stretch:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Inhale deeply through your nose and tilt your pelvis toward you so that your navel drops and your back rests flat on the floor.
3. Exhale forcefully through your mouth to feel your core muscles engage.
4. Inhale gently through your nose, filling your belly, and exhale again throughout the sequence.

Note: For a variation of this exercise, you can raise your legs on a chair or raised surface in front of you so that they are bent at about 90 degrees. Place a yoga block or pillow between your legs.

Although stretching is beneficial for back pain, other methods like exercise and various therapies can also promote lower back health. Here are some options:

• Exercise: Exercise can help relieve and manage lower back pain by decreasing pain signals and improving overall mobility, stability, and strength. Make sure to start slowly and focus on form to avoid injury.
• Complementary therapy: Therapeutic massage and chiropractic care can help reduce muscle tension, increase blood flow to affected areas, and improve overall flexibility, thereby relieving back pain. You can also use hot-cold therapy to relax your muscles and relieve pain.
• Ergonomics: Adjust your workspace to promote good posture and support your back. Look for an office chair with additional lumbar support for your lower back.
• Drugs : Ask your doctor about over-the-counter or prescription medication options to help manage pain and spasms.

When implementing movement therapy, it is always best to listen to your body and pay attention to pain signals. Experiment with what works for you and stop if you feel pain during a stretch or exercise. A personalized approach is always best; you can contact a personal trainer or health professional for advice.