Sore lower back stretches

Slowly sit your hips back toward your heels, dropping your head and chest downward as your arms extend further. If this stretch is too much, place a pillow under your belly to prop yourself up a bit and lessen the stretch of the low back muscles. This stretch opens up the lower back and stretches the hip flexors. Begin by lying down on your back.

Bend your knees and draw them up towards your chest. Bring your arms inside of your thighs and reach for the outside edges of your feet or ankles.

Make sure that your lower back stays pressing into the floor. The first stretch targets the gluteus maximus muscle , which is the largest of the three glute muscles and one of the most common trigger points causing lower back pain. The second stretch targets the piriformis muscle , which is located deep within the glutes. Best Stretches for Lower Back Pain and Tight Hips.

This is an exceptional stretch that helps to elongate the paraspinal muscles and it can be felt down your legs into your hamstrings and into your feet. Here is how to do the stretch : Sitting on the floor with your feet wider than your hips. Lift your hands and feet off the ground approximately 6. Low Back Stretching Exercises.

Hip and gluteus muscle stretches , which focus on the hip flexor, gluteus muscles, and piriformis muscles.

Stretching these muscles minimizes tension in the lower body and maintains a healthy range of motion. For example, the piriformis muscle can be stretched by lying on the back ,. Lower back pain requires different exercises than upper back pain. Some yoga poses help strengthen the back and abdominal muscles. Dumbbell rows work and tone the muscles of the back, including the latissimus dorsi.

Unfortunately, lying on your back and lifting both legs together can worsen back pain , and could cause injury. Instead of relying on leg lifts for better back health, try this modified leg lift for low back pain : First, lie on your back. Leave one leg straight, and bend the other leg at the knee.

There are some simple back exercises and stretches you can do at home to help ease lower back pain and improve your strength and flexibility. Aim to do these exercises every day, along with other activities like walking, swimming or yoga. Bring one knee to your chest, keeping the other foot flat on the floor. Lie on your back with knees bent and feet flat on the floor. Then lower your knee and repeat with the other leg.

The knee-to-chest stretch can help lengthen your lower back , relieving tension and pain. This tightens up your lower back and can lead to lower back pain. To stretch the hip flexors, kneel with one knee on the floor and the other foot in front with the knee bent. Push the hips forward and keep your back upright.

After a strenuous workout or bending over and picking up a heavy object, your lower back muscles can become tender and sore.

Stretching can help facilitate pain relief, because it prevents your muscles from getting too tight after your workout and also increases blood flow, which in turn will deliver more oxygen and nutrients to your damaged muscles. The hamstrings are three muscles that run along the back of our thighs. They attach to the ischial tuberosity region in our lower pelvis (commonly known as the sit bones). Often times, when there’s lower back pain, you’re typically experiencing tightness in the hamstrings or the glutes. Straighten your leg toward the ceiling.

Press out through both heels. If the lower back feels straine bend the left knee and place the foot on the ground. Hold for 3-minutes and then switch to the left let for 3-minutes.

This is a great stretch to release tight trigger points in between your shoulder blades. How to do it: Place right elbow on left elbow. Now take your left hand and interlace it around the right arm.

In this position you can apply more pressure to feel your upper back opening. Try a few basic exercises to stretch and strengthen your back and supporting muscles. Repeat each exercise a few times, then increase the number of repetitions as the exercise gets easier.

Lying on the back , pull both knees to the chest while simultaneously flexing the head forward until a comfortable stretch is felt across the mid and low back. Lie on the back with the knees bent and both heels on the floor, then place both hands behind one knee and pull it toward the chest,. Min Lower Back Exercises for Lower Back Pain Relief Stretches for Lower Back Strengthening Rehab - Duration: 27:30.