Stretches for lower back - 7 ways to relief tension in your back

Lower back issues in adults

Lower back problems are a very common complaint amongst adults of all ages. Most adults experience pain on their low back at least some point of their lives. It is one of the most common reasons for people to see a doctor or a physiotherapist. Lower back pain can have a lot of different causes; a muscle or ligament strain can be caused by heavy lifting, twisting or a sudden movement putting pressure on the spine. Low back pain can also result from poor posture, sitting for prolonged periods or lack of regular exercise. You can prevent lower back pain before you even experience it by strengthening your core, lifting heavy objects correctly, correcting your posture and improving your over-all physical health. Find out, how you can improve your posture with these easy at-home exercises! If you already are experiencing pain and tightness in your lower back, try these 7 easy stretches. All you need is an exercise mat and a towel. Make sure to visit your doctor or physiotherapist to find the correct cause for your lower back issues, before starting up with any exercise routine.

Legs up on the wall Start by sitting your side against the wall on an exercise mat Slowly turn your body, and bring your legs up on the wall Lower your back to the floor and lie down. Rest your shoulders and head on the floor Bring your hips as close to the wall as possible, keep your breathing steady and hold for a couple of minutes Release by pushing yourself away from the wall and slowly bring your legs down to the side
Knee-to-chest stretch Lie down on your back on the exercise mat Bring one knee to your chest and slightly pull Let your other leg sink onto the floor Hold for a couple of breaths and repeat other side Release by pushing yourself away from the wall and slowly bring your legs down to the side. For a modified version that targets hip flexor region place a towel or a firm pillow underneath your hips and hug your knee into your chest
Forward folds – 3 ways Choose one most suitable to your fitness level On chair: sit on a sturdy chair, roll your shoulder blades down, arms are by your sides. Slowly round your upper back and lower your chest between your legs, relaxing head and shoulder. Hold for a couple of breaths Standing forward fold: stand with your feet close together, slowly bend forward at the hips lengthening your torso. Keep your core engaged by pulling your belly button in. Interlock your arms behind your legs if possible Child’s pose with arms extended: start on your hands and knees. Slowly bring your hips towards your heals while bending forward. Keep your arms extended and bring your forehead to the floor
Side rotation Start by lying down on a mat Bring one leg over to the other side of your body, keeping your knee bent Bring the opposite arm straight to the side, keeping your shoulder on the mat Use your hand to gently push your knee down Hold for a couple of breaths and repeat other side
Spine stretch Start on your hands and knees, wrists directly below shoulders, hips directly above knees Inhale and drop your belly towards the floor, lift up your chest and chin Exhale and draw your belly in towards your spine and round your back towards the ceiling Repeat from 5 to 20 times
Seated twist Start by sitting with both legs straight in front of you Cross one leg over the other and place your foot flat on the floor close to your knee Wrap the opposite arm around the knee and look over your shoulder Keep pressing your hips down onto the floor and keep lengthening your spine Hold for a couple of breaths and repeat other side
‘Happy baby’ Lie down on your back on the exercise mat Bring your knees into your chest and grip a hold from outside of your feet Start bringing your knees towards your armpits and keep pressing your hips onto the floor For a modified version, hold on to your knees and keep pulling them towards your armpits slightly wider than your torso Hold for a couple of breaths