Say Goodbye to Lower Back Pain: 6 Morning Stretches for a Pain-Free Day
- TRC
- Feb 5
- 2 min read
Stretching is an excellent way to prevent stiffness and maintain flexibility in your lower back.
Here are 6 effective stretches to incorporate into your routine:
How to do it:
Kneel on the floor with your big toes touching and knees spread apart.
Sit back onto your heels and stretch your arms forward, lowering your chest toward the floor.
Hold for 20–30 seconds, breathing deeply.
Benefits: Stretches the lower back and hips while promoting relaxation.
How to do it:
Start on your hands and knees in a tabletop position.
Inhale, arch your back (cow pose), lifting your head and tailbone toward the ceiling.
Exhale, round your back (cat pose), tucking your chin to your chest and drawing your belly button toward your spine.
Repeat for 5–10 breaths.
Benefits: Improves spinal flexibility and relieves tension in the lower back.
How to do it:
Sit on the floor with your legs extended straight in front of you.
Inhale, lengthen your spine, and exhale as you hinge at your hips to reach toward your toes.
Hold for 20–30 seconds, keeping your back straight.
Benefits: Stretches the lower back, hamstrings, and calves.
How to do it:
Lie on your back with your legs extended.
Bring one knee toward your chest, clasping your hands around your shin.
Hold for 20–30 seconds, then switch legs.
For a deeper stretch, bring both knees to your chest at the same time.
Benefits: Relieves tension in the lower back and stretches the glutes.
How to do it:
Lie on your back with your knees bent and feet flat on the floor.
Cross one ankle over the opposite knee, forming a "figure 4" shape.
Gently pull the uncrossed leg toward your chest until you feel a stretch in your glutes and lower back.
Hold for 20–30 seconds, then switch sides.
Benefits: Targets the Piriformis muscle, which can be he cause of Sciatic pain.
How to do it:
Lie on your back with your legs extended.
Bend your right knee and draw it toward your chest.
Gently guide your right knee across your body to the left side, letting your spine twist. Keep your shoulders flat on the floor.
Extend your right arm out to the side at shoulder height for support.
Turn your head to the right (optional) to deepen the stretch.
Hold for 20–30 seconds, then return to the starting position and repeat on the other side.
Benefits: Stretches the lower back, glutes, and spine while improving flexibility and relieving stiffness.
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