Here are some helpful stretches to help you stretch for lower back pain. You can start by sitting up straight and flexing your heel. This will help you stretch your lower back and hamstrings. You should also breathe deeply while doing this stretch. Then, switch sides when you're ready.
The Cat/cow stretch for lower back pain is a simple yet effective stretching exercise for the lower back. The pose involves bending the spine at the ribcage and extending the tailbone. It can be modified to be more challenging or restricted.
Figure 4 Stretch
The Figure 4 stretch for lower back pain is a great way to relieve pain in the hip and lower back. It works the piriformis muscle, which is located near the sciatic nerve. This muscle is important because it can irritate or compress the sciatic nerve. Keeping it mobile and relaxed during the stretch can help alleviate the pain.
Crossed-leg stretch is an easy stretching exercise for the lower back. The knees should be as close together as possible, and the legs should be bent slightly. Hold this position for thirty seconds to several minutes. Repeat on the other side.
The Cobra stretch is an effective lower back pain exercise that uses the core muscles for support. This stretch works the upper and lower back muscles, shoulders, chest, and abs. It improves posture and improves sleep quality. However, this stretch must be performed with proper form. Props can help you do it safely and correctly.
Dead hang stretch
The dead hang exercise is an effective stretch for the lower back. This simple exercise involves securing a bar and hanging from it. When performing the exercise, keep your shoulders relaxed and your arms straight. Then, hold yourself up for 10 to 60 seconds. Repeat the exercise three to four times.
Supine figure 4 stretch
Supine Figure 4 Stretch is a popular exercise for lower back pain that stretches your hamstrings and piriformis. It also opens your hips and massages your lower back. It is one of the most effective stretches and is particularly beneficial for athletes and people with tight hips. Doing the stretch is essential for preventing lower back pain.