5 Easy Stretches for Your Lower Back

1. Child’s Pose

• This traditional yoga technique relieves tension along the middle and lower spine.
• Helps loosen tight muscles and promote blood circulation along.

To perform this stretch:

1. Start in a kneeling position. Lower your hip and sit on the floor or mat with the heels of your feet folded behind.
2. Glide your hands forward.
3. Stay in this position and breathe deeply for 20 – 30 seconds. Repeat 5 times.
4. You should feel a mild, gentle pulling stretch over your middle and lower back muscles.

2. Knee-to-chest Stretch

• One of the easiest stretches to ease your lower back pain.
• Relieves lower back and gluteus muscle tightness.

To perform this stretch:

1. Lie flat on the floor or mat with both legs stretched out straight.
2. As you face up towards the ceiling, use both hands to lift and hug your knee towards your chest.
3. Stay in this position with regular deep breaths for 20 – 30 seconds. Repeat 5 times.
4. Repeat steps 1 – 3 with your other leg.
5. You should feel a mild, gentle pulling stretch over your and gluteus muscle.

3. Standing Chest Stretch

• A good stretch after spending hours of sitting hunched over a computer screen.
• Eases muscle tightness around your chest, shoulders, and biceps.

To perform this stretch:

1. Find a strong and stable vertical structure, such as an empty wall.
2. Straighten your arm, and place your hand and forearm facing and along the wall at a 45-degree angle from your body.
3. Slowly rotate your body away from the wall.
4. Stay in this position with regular deep breaths for 20 – 30 seconds. Repeat 5 times.
5. Repeat steps 1 – 4 with your other arm.
6. You should feel a mild, gentle pulling stretch over your chest and biceps muscle.

4. Seated Spinal Twist

• Works the middle and lower back

To perform this stretch:

1. Ensure you are seated comfortably on a chair.
2. With your back upright, gently สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน turn your upper body to the right.
3. You can pull on the armrest of your chair to further stretch your back (if you would like a deeper stretch).
4. Stay in this position with regular deep breaths for 20 – 30 seconds. Repeat 5 times.
5. Repeat steps 1 – 4 in the opposite direction.
6. You should feel a mild, gentle pulling stretch over your middle

5. Supine Twist

• Helps alleviate middle and lower back pains.

To perform this stretch:

1. Lie on a flat surface with both feet on the ground, and knees bent.
2. With your back on the ground, gently your knees towards one side.
3. You should feel a mild pulling stretch over your. Repeat 10 times.
4. Repeat steps 1 – 3 in the opposite direction.