One of the most important things you can do to relieve lower back pain is stretching. Stretching allows your blood to circulate to muscles that cause lower back pain. Here are 4 stretches that you can use to relieve lower back pain.
1. Supine Hamstring Stretch
Lay on your back and place a strap or rolled-up towel around the ball of your foot. Holding the towel or strap at each end, and straighten your leg toward the ceiling. Use your hands to pull your leg backwards towards your chest. Hold for 3-5 minutes and then switch legs and repeat for another 3-5 minutes.
2. Two-Knee Twist
Lay on your back, and bend your knees into your chest. Keeping your back flat against the floor, straighten your arms out to the sides like a T. Keep your knees together and lower them to the right side of your body, keeping your back flat on the floor. Hold for 1-2 minutes, and then press your knees in the other direction.
Lay flat on the floor on your stomach, and prop your chest up off the floor with your forearms. Keep your elbows directly under your shoulders, and press down with your palms and the tops of your feet. Rotate your pubic bone forward. You will feel some pressure in your lower back, which means the stretch is working. Hold for 1-3 minutes.
4. Legs Up the Wall
Lay on your back with your feet up on the wall. Scoot your buttocks forward until they touch the wall, and your legs are straight. This stretch is not only good for the lower back, but also drains stagnant fluid from the feet and ankles.