Lower back pain is common. About 80% of Americans experience it at some point during their lifetimes, and one large survey found that over 25% had experienced over the last three months, according to the National Institute of Neurological Disorders and Stroke. The better news if you’re suffering is that there are stretches to reduce lower back pain that can help reduce it.
Prone Press Up
If your pain is caused by a herniated disc there are specific stretches for a lumbar herniated disc that can ease it like the Prone Press Up. For this exercise, lie down on your stomach, using a soft, flat pillow or folded towel placed under your abdomen and hips for comfort if necessary. Bend your elbows, keeping them at your sides, with your palms flat on the floor. Your forehead should be facing the floor. As you slowly inhale, press up, making sure that your back, neck, and head are all in alignment. Hold this pose for 5 to 30 seconds. Exhale while lowering yourself to the starting point and then repeat three to five times.
Cat-Cow
For these stretches to reduce lower back pain, start by getting onto your hands and knees, keeping your knees about hip-width apart. Arch your back, pulling your lower belly up toward your spine while allowing your head to drop forward. Hold for about 10 seconds and then return to the starting position. Now raise your head up while letting your pelvis fall forward. Your back should curve down toward the floor.
Hold this pose for about 10 seconds before returning to the start position. Repeat both the cat and the cow poses 15 times.
Pelvic Tilts
Lie down on your back and bend your knees while keeping your arms by your sides and your feet flat. Your lower back will lift slightly off the floor. Gently arch it while pushing your stomach out to stabilize your core, holding for about 10 seconds and then relaxing. Now push your pelvis up slightly while still keeping it on the floor. Tighten your buttock and ab muscles so that your lower back presses into the floor. Hold for about 10 seconds and relax. Repeat 10 to 15 times.
Wall Sits
Stand about 12 inches from the wall and then lean back until your back is completely flat against it. Slowly slide down until your knees bend slightly while pressing your lower back into the wall. Hold for a count of 10 before sliding back up. Repeat 10 to 12 times.
Bridge
For this stretch, lie down on your back keeping your feet on the floor about hip-distance apart with knees bent. Inhale deeply and then slowly exhale while lifting your hips off the floor. Continue to lift until your knees, hips, and shoulders create a straight line. Inhale again and lower your hips to the floor. Repeat 10 times.
