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5 Effective Stretches for Low Back Relief

Lower back pain is a common culprit behind both physical discomfort and a dip in mood. Whether it’s caused by prolonged sitting, standing, or simply everyday wear and tear, back pain can disrupt your daily life. 

The good news is, there are simple and effective stretches you can do to alleviate discomfort and promote long-term back health. Here at ClareMotion PT, we help people find lasting solutions for low back pain.

Chronic Low Back Pain Patient

5 Stretches to Soothe Your Lower Back:

  1. Cat-Cow Stretch (Targets: Spine mobility, core strength):
  • Begin on your hands and knees, wrists shoulder-width apart, knees hip-width apart. Keep your back flat and neck long (neutral spine).
  • Inhale, arch your back, dropping your belly towards the floor (cow pose).
  • Exhale, round your back, tucking your chin and tailbone (cat pose).
  • Repeat this movement slowly and rhythmically, focusing on coordinating breath with movement.
  1. Quadruped Tail Wag (Targets: Spine mobility, core engagement):
  • Assume a tabletop position on your hands and knees, maintaining a neutral spine.
  • Gently sway your hips from side to side, mimicking a tail wagging motion.
  • Focus on keeping your core engaged and your back stable throughout the movement.
  1. Three-Way Prayer Stretch (Targets: Shoulders, upper back, thoracic spine):
  • Sit back on your heels with your knees together and toes spread flat on the floor.
  • Lean forward from your hips, reaching your arms out in front of you, palms flat on the floor.
  • Lengthen your spine and feel a gentle stretch across your shoulders and upper back.
  • To target one side at a time, reach one arm further forward than the other, stacking your hand on top. Hold for a few seconds and repeat on the other side.
  1. Lumbar Trunk Rotation (Targets: Lower back, core):
  • Lie on your back with your knees bent and feet flat on the floor.
  • Keeping your knees together, slowly lower them to one side, maintaining your shoulders flat on the ground.
  • Feel a gentle stretch in your lower back and obliques.
  • Repeat on the other side.
  1. Single Knee-to-Chest with Rotation (Targets: Hamstrings, lower back, core):
  • Lie on your back with one leg extended straight and the other knee bent, foot flat on the floor.
  • Pull the bent knee towards your chest, clasping your hands behind your thigh.
  • Gently twist your upper body towards the bent knee, deepening the stretch in your lower back and glutes. Hold for a few seconds.
  • Repeat on the other side.

Remember, consistency is key!  Perform these stretches regularly to experience optimal results.

Chronic Back Pain? We Can Help!

If you’re experiencing persistent low back pain, a physical therapist at ClareMotion PT can create a personalized treatment plan to address the root cause of your pain and improve your overall back health. We offer a variety of treatment options, including manual therapy, core strengthening exercises, and postural education.

Don’t let back pain hold you back! Contact ClareMotion PT today and schedule an appointment to take control of your back pain and get back to living an active life.