Life (Or At Least Lower Back) Saving Stretches You Can Do

Man stretching lower back

Our back is involved in just about everything we do. Sitting, standing, running, lying down, sleeping, it’s there for all of it. It’s no surprise that our lower back is a common complaint. No matter what you have ahead in your day, it’s going to have an impact. Spending just a few moments each day stretching your lower back can have great results. It can help ease tightness, relieve pain, and prevent injury.

Life (Or At Least Lower Back) Saving Stretches You Can Do

While anyone can experience lower back pain, it’s common in office workers. Sitting hunched over your desk day-in and day-out can have consequences. Shoulder tightness, neck pain, and lower back pain are just the beginning. On a long enough timeline, you may even begin to experience symptoms of sciatica. Taking a few crucial minutes each day to stretch can help ease these symptoms, build flexibility, and improve focus.

  • Knee to Chest – The muscles of the lower back are stretched using this stretch. It also helps to align your pelvis. Begin on your back with your toes pointed upwards. Then take your right knee and lift it to your chest. Wrap your arms around the shin, knee, or thigh, and pull it towards your chest. After 20 seconds, switch legs. Do this three times per side.
  • Lying Knee Twist – This stretch will strengthen the muscles of your abdomen and stretch the muscles along the spine. Once again, start on your back with your legs extended. Bend your right knee, and then twist to cross it over the left leg. Hold for 20 seconds and switch sides. Repeat three times per side.
  • Yoga Cat/Cow – Kneel on all fours squared with knees below your hips and your hands beneath your shoulders. Breath out and drop your spine downwards. Then breathe in and round your back upwards. Do this for 5-10 seconds each, ten times in each position.
  • Piriformis Stretch – This stretch will begin in a seated position and helps avoid sciatica. While sitting, place your left leg over your right, with your foot next to your thigh—Tuck the right leg towards your bottom. Then ease into a stretch to the left for 20 seconds. Then reverse. Repeat this stretch three times.
  • Cobra Stretch – Begin by laying on your stomach with your legs stretched out behind you. Place the palms of your hand on either side of your head, elbows, and forearms flat on the ground. Slowly push upwards until your weight rests on your forearms while keeping your hips on the ground. Once you feel a relaxed stretch, hold for a count of 10. Then return to the ground, and repeat five times.

These stretches will help relieve tension, eliminate stress, and avoid injury over time.


Speak To Your Spinal Specialist For More Tips

These simple stretches are a beneficial way to start your day. They also serve as a welcome break throughout your routine that can refresh you during the day. Taking care of our spine and lower back will help us remain active and pain-free for years to come. Contact your spinal specialist for other stretches and techniques today!


Dr. Todd A. Bromberg, M.D. When chronic pain and spinal issues impact your quality of life, you need a team of crack spine and pain specialists at your disposal. Delaware Valley Pain & Spine Institute works with some of the most respected experts in the field to bring pain relief and restored quality of life to patients in Pennsylvania and New Jersey!
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