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Lower Back Stretches to Reduce Pain



I suffer from severe lower back pain.
I believe it stems from being at
my heaviest and all the damage
I did to my body. I am working on
trying to stretch my back out
every day. In addition I ice
and heat it every day too.

Try these different stretches out
every day to reduce pain and 
work on the strength of your lower
back.

Child's Pose:
With your hands and knees on the ground, sink back
through your hips to rest them on your heels.

Hinge at your hips as you fold forward, walking
your hands out in front of you.

Rest your belly on your thighs.

Extend your arms in front of or alongside your
body with your palms facing up.

Focus on breathing deeply and relaxing any areas of
tension or tightness.

Hold this pose for up to 1 minute.

Knee to chest stretch:
Lie on your back with both knees bent and your feet flat on the floor.

Keep your left knee bent or extend it straight out along the floor.

Draw your right knee into your chest, clasping your hands behind your thigh or at the top of your shinbone.

Lengthen your spine all the way down to your
tailbone and avoid lifting your hips.

Breathe deeply, releasing any tension.

Hold this pose for 1 to 3 minutes.

Repeat with the other leg.

Piriformis stretch:
Lie on your back with both knees bent and your
feet flat on the floor.

Place your right ankle at the base of your left thigh.

Then, place your hands behind your left thigh and pull up
towards your chest until you feel a stretch.

Hold this position for 1 to 3 minutes.

Then do the opposite side.

Seated spinal twist:
Sit on the edge of a cushion with both
legs extended out in front.

Bend your right knee and place your foot to the
outside of your left thigh.

Bend your left leg, placing your foot near your right thigh.

Lift your arms up with your palms facing each other.

Starting at the base of your spine, twist to the right side.

Place your right hand behind you for support.

Place your left arm around your right leg as
though you’re hugging it, or bring your upper arm
to the outside of your thigh.

Hold this pose for up to 1 minute.

Repeat on the other side.

Pelvic tilt:
Lie on your back with both knees bent and
feet flat on the floor.

Engage your abdominal muscles as you flatten
your back against the floor.

Breathe normally, holding this position for up to 10 seconds.

Release and take a few deep breaths to relax.

Do 1 to 3 sets of 3 to 5 repetitions.

Cat cow stretch:
Come onto all fours in a tabletop position
(hands and knees on the ground).

Press into your hands and feet as you inhale to look up,
allowing your belly to fill with air.

Exhale, tucking your chin into your chest and
arching your spine toward the ceiling.

Continue this pattern of movement, moving with each breath.

Do this for 1 to 2 minutes.

Sphinx stretch:
Lie on your stomach with your elbows underneath
your shoulders and your hands extended in
front, palms facing down.

Set your feet slightly apart. It’s okay for your
big toes to touch.

Gently engage your lower back, buttocks, and thighs
as you lift your head and chest.

Stay strong in your lower back and abdominals, breathing deeply.

Press your pelvis into the floor.

Gaze straight ahead or gently close your eyes.

Hold this pose for 1 to 3 minutes.




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