Research shows that 80% of all people suffer from lower back pain at one time. Although the origin of lower back pain might differ, stretching exercises lessen the pain regardless of the cause. Below is an overview of several stretches to alleviate lower back pain.


Knee to Chest


Knee to chest stretches alleviate back pain and tension by lengthening the back. To perform this stretch, one needs to lie on the flow with the back flat, and the knees bend. Use both hands, hold and clasp the left leg slightly below the knee and gently put it to the chest while keeping the other foot flat on the floor.


Hold the left knee against the chest for about 60 seconds while relaxing the hips and lower back. Afterward, release the left knee and return to the original position. Repeat the process on the same leg several times and then shift to the other leg.


Truck Rotation


These stretches alleviate pain by working the pelvis and back muscles. One needs to lie down on a mat with the knees bent towards the chest in a sitting position. Extend both arms fully on each side with palms facing down. With both hands on the ground and the knees together, roll the bent knees to one side gently.


Maintain the position for about 20 seconds. After 20 seconds, roll the legs to the opposite side for another 20 seconds. Return to the original position and repeat this move several times each day.


Cat-Cow Stretch


This stretch works efficiently to ease tension and increase the lower back joints’ flexibility. The first step when performing this stretch is to get down on both hands and knees. Afterward, lower the head forward, arch the back by pulling the belly button upwards and maintain this position for about 10 seconds.


Return to the o original position and then raise the head while lowering the pelvis forward. Curve the spine towards the floor and maintain the position for about 10 seconds. Return to the original position and then repeat the whole process about 20 times.


Pelvic Tilt


This exercise effectively works to maintain the flexibility of back joints and release back muscles. To perform this stretch, lie down with the back to the ground, feet flat, knees bent, and both arms straight on each side. One should push the stomach outwards, arch the lower back, and remain in that position for 10 seconds.


After 10 seconds, one needs to revert to the original position and then arch the lower back the other way so that it presses against the floor. However, do not let the pelvis area leave the floor. Remain in this position for another 10 seconds and then relax. Repeat the whole process about 20 times.