The Two Best Stretches for Low Back Pain

Suffering from lower back pain can be a painful and deliberating condition. There are many causes of lower back pain. The most common are disk issues, spasms, and muscle strains. It’s hard to live your best life when suffering from chronic pain. You may desire to maximize your performance and achieve your goals, however, if you are in pain, it could be hard to focus. 

Many people seek advanced interventions for back pain, including strong pain medications and surgery to help them alleviate back pain. The good news is that you can alleviate back pain with simple exercises and back stretches. Incorporating a stretching routine into your daily life can help to improve flexibility, loosen the muscles, and strengthen the spine. 

Backstretches are just as effective as or even more effective than other methods of treating back pain. A major advantage of stretches is that they provide a natural pain relief solution; you don’t have to stuff your body with medications or undergo surgery. Some of the best stretches for alleviating back pain are: 

Knee-to-chest stretch 

In most cases, lower back pain occurs due to hip tightness. You can relieve this pain by stretching your lower back, hamstrings, and gluts. To perform this stretch, lie on your back while bending your knees and keeping your feet on the floor. Using both hands, hold your right leg just above the knees. Pull your right knee up to your chest while keeping your left leg on the floor. You should raise your right knee until you feel a stretch on your lower back. Ensure that you keep the right knee raised for 30-60 cases while relaxing your lower back, legs, and hips. 

Release your right knee and repeat the procedure with your left knee. Repeat this stretch three times for every leg. You can make the stretch more effective by bringing both your knees to the chest at the same time. 

Pelvic tilt

You can release tight back muscles and maintain their flexibility using the pelvic tilt stretch. To perform this tilt, you should lie on your back with your knees bent, your arms by your side, and your feet flat on the floor. Arch your lower back gently as you push your stomach outwards. Lift your pelvis towards the floor as you tighten your buttock and abdominal muscles. 

If you incorporate stretches in your lifestyle, you will notice a great improvement in low back pain.