Lower back stretch:-

An exercise that helps the muscles of the lower back and adjacent regions, such as the hips and glutes, become more flexible, improve range of motion, and release tension is the lower back stretch.

 The best stretches for your lower back

Certain yoga poses, such as Child’s Pose, and mild stretches, such as a pelvic tilt, might assist release tense lower back muscles.

If you are injured or have any health issues, exercise extra caution and gentleness. Before beginning any new form of exercise, it is best to consult a doctor, particularly if you may be experiencing discomfort from a recent injury.

Low impact workouts that strengthen your back and abdominal muscles are preferable to abrupt movements that could jar or strain your back, according to the National Institute of Neurological Disorders and Stroke (NINDS)Trusted Source.

These stretches can be performed once or twice daily. However, it could be better to take a day off from stretching if your lower back pain seems to worsen or if you’re feeling extremely sore.

1.Child Pose

Your gluteus maximus, latissimus dorsi (lats), and spinal extensors are all gently stretched in this classic yoga pose. It eases tension and soreness in your shoulders, neck, and spine.

Its calming effects also aid in releasing tense muscles in the lower back, increasing spinal flexibility.

Use these steps to perform Child’s Pose:

• Sink back through your hips to rest them on your heels while keeping your hands and knees on the floor.
• As you walk your hands out in front of you and fold forward, hinge at your hips.
• Place your stomach on your thighs.
• With your palms facing down, extend your arms in front of or next to your body.
• Concentrate on taking deep breaths and releasing any tightness or tension in your body.
• Hold this position for a maximum of one minute.

2.Knee-to-chest stretch

This stretch encourages relaxation and eases tension in your hips, thighs, and glutes.

Use these steps to perform the knee-to-chest stretch:

• With your feet flat on the floor and both knees bent, lie on your back.
• Either extend your left knee straight out along the floor or keep it bent.
• With your hands clasped behind your thigh or at the top of your shinbone, pull your right knee into your chest.
• Steer clear of elevating your hips and extend your spine all the way to your tailbone.
• Take a deep breath and let go of any anxiety.
• Hold this position for 30 to 60 seconds.
• Do the same with the other leg.

3.Pirifromis stretch

The piriformis muscle, located deep in your buttocks, is worked by this stretch. Your lower back and buttocks may feel less tight and painful if you stretch this muscle.

Use these procedures to perform a piriformis stretch:

• With your feet flat on the floor and both knees bent, lie on your back.
• Position your right ankle near the left thigh’s base.
• Once you feel a stretch, put your hands behind your left thigh and draw them up toward your chest.
• Maintain this posture for 30 to 60 seconds.
• Do the other side after that.

4.Seated spinal twist

Your back, glutes, and hips will all be stretched with this traditional twist. It extends your neck, shoulders, and abdomen and improves the mobility of your spine. Your internal organs are also stimulated by the strain of this stretch.

Use these procedures to perform a sitting spinal twist:

• Place both legs out in front of you while sitting on the floor.
• Put your foot outside of your right leg and bend your left knee.
• On the outside of your left leg, position your right arm.
• For support, place your left hand behind you.
• Twist to the left, beginning at the base of your spine.
• Hold this position for a maximum of one minute.
• Continue on the opposite side.

5.Pelvic twist

By strengthening your abdominal muscles, pelvic tilts can help ease lower back discomfort and tightness. They also help your hamstrings and glutes.

Use these procedures to perform a pelvic tilt:

• With your feet flat on the floor and both knees bent, lie on your back.
• As you flatten your back against the floor, contract your abdominal muscles.
• Hold this position for up to 10 seconds while breathing normally.
• Let go and relax by taking a few deep breaths.
• Perform one to three sets of three to five reps.

6.Cat-Cow

Cat-Cow is an excellent technique to stretch your shoulders, neck, and chest while also waking up your spine.

To do Cat-Cow, take these actions:

• With your hands and knees on the floor, assume a tabletop position on all fours.
• As you breathe in to look up, press into your hands and feet to let the air fill your belly.
• Exhale by arching your spine toward the ceiling and nestling your chin into your chest.
• Keep moving in this manner, taking breaths as you go.
• Spend one to two minutes doing this.

7.Sphinx stretch

You may be both active and calm with the sphinx stretch, which is a mild backbend. Your chest, buttocks, and spine will all be strengthened and stretched by this baby backbend.

Use these steps to perform the sphinx stretch:

• With your hands out in front of you, palms down, and your elbows beneath your shoulders, lie on your stomach.
• Place your feet a little apart. Your big toes touching is acceptable.
• As you raise your head and chest, gently contract your thighs, buttocks, and lower back.
• Maintain your core and lower back strength while taking deep breaths.
• Your pelvis should be pressed onto the floor.
• Close your eyes slightly or look directly ahead.
• Hold this position for 30 to 60 seconds.