Best Back Stretching Exercises for Lower Back Pain Problems

Feeling stretched?!

Time has crept up on us and you need some good stretches for lower back pain ?

As you’re spending some quality time and with family and friends or working, here are some idease for lower lumbar stretching exercises for lower back pain to keep your body moving all the time. 

Remember if it hurts you may be overdoing it or doing it wrong (or right!) so best to check in with us if you want to make sure you’re doing it right.

Hip flexor stretch 

To combat some increased sitting time, try this hip flexor stretch. Start kneeling on one knee, with your other foot comfortably resting on the floor. From here, focus on tilting your pelvis underneath to feel the stretch through the front of the hip on the ground leg. To increase the stretch further, lunge forwards. Hold for 30 seconds, do twice on each leg. 

Lumbar rotations

Feeling a bit tight from sitting so long? Try these lower back rotations to get you moving in no time! Start by lying on your back with your knees bent, feet flat on the ground. Arms can stay in a ‘T’ shape out to the side so they’re out the way. From here, rock the knees down to one side until you feel a pull in your lower back. The top foot may lift off the ground. Alternate sides, taking a deep breath in at the bottom of each stretch. Do 10-12 each side. 

Pelvic tilts

These tilts are great to do after standing for a long period of time. Start in the same position as above. Tuck your pelvis under (think like a dog putting a tail between it’s legs, or squashing a grape underneath your lower back). If you would like to feel some more muscles working, from there lift the hips up into a bridge position. Do 8-10 times. 

Pec stretch

If you’ve been hunched over your desk to get ready for home or start the day, give this shoulder stretch a go. Stand in a doorframe with your wrist and elbow lined up on the door frame. From here, twist yourself away from that arm to feel a stretch across the front of your chest and shoulder. Hold for 30 seconds, do twice each arm.

Neck stretch 

Neck feeling tight after that nanna nap,or time flew past at the computer? In a seated position, use one hand to gently guide your ear towards your shoulder. Hold for 30 seconds, do twice on each side. 

If pain persists or you want something more tailored to your needs simply reach out and we can help!