Your treatment plan for your lower back pain should be specific to your lifestyle and individual needs. However, there are several stretches that can help support the health of your lower back and spine. Practice these exercises a few times a week for the best results.
Lower trunk rotations
Start by lying on a flat surface with your knees bent. Slowly lower your knees down to one side of your body, in a windshield wiper motion. Continue this motion, alternating sides.
As you lower your legs to the left, you should feel the stretch on the right side of your lower back and hips. The same sensation should occur on the left side of your body when you lower down to the right.
Move slowly between the two sides, holding the position on each for five to 10 seconds.
In addition to being a restorative posture in yoga, child’s pose is also a great stretch for your lower back.
Begin on your hands and knees in a tabletop position. Slowly sit your hips back while simultaneously stretching your arms straight out in front of you.
Hold this position for 10 to 30 seconds, depending on your personal comfort level.
Posterior pelvic tilts
Posterior pelvic tilts help to activate the deep core muscles that support your lower back.
It’s a subtle movement, so you will not see much motion when practicing these. However, that doesn’t mean they’re ineffective.
Start by lying on a flat surface with your knees bent. Separate your feet hip-distance apart. Tucking your pelvis, rock your hips backward toward your head, flattening your lower back against the floor. Avoid straining or holding your breath. Perform two sets of 10 reps, holding each rep for at least three seconds.
This movement strengthens your glute muscles, which help support your lower back.
Begin by lying on a flat surface with your knees bent. Move into a posterior pelvic tilt position, as you did in the previous exercise. Slowly lift your hips up. Hold for two seconds. Avoid arching your lower back. Lower your hips back down to the ground and repeat. Perform two sets of 10 reps.