Lower back pain is a common issue that close to 80% people around the world face. The good thing is that most of the time it can easily be treated and the pain reduced. Here are a few stretches that you should give a try to

Lower back is an extremely common issue that a lot of people experience at least once in their lifetime. The good thin about this issue though is that by simply keeping a few things in mind, one can actually help treat and even prevent the occurrence of the issue and nip it in the bud itself. Stretching the right way is one of the many ways that can help you treat and reduce the pain associated with lower back pain better. There are a few stretches in particular that have been known to help brilliantly when one is looking for lower back pain treatment without surgery. When you decide to visit a physiotherapist in a physiotherapy center of your choice, then they would definitely suggest such stretches without a doubt! Let us have a look.

The Knee to chest Stretch

What this brilliant stretch does according to pain management specialists is that it is able to lengthen your lower back in such a manner that it ends up relieving any built-up tension or strain that might have been present in the muscles on the lower back.

Here is how you can do this stretch:

1. Start by lying on your back and keep your knees bent with your feet flat against the floor.
2. Now, use both your hands and hold your right leg just below the knee and interlace your fingers to form a proper grip
3. Continue by keeping your left foot flat on the floor and proceed by gently pulling your right knee towards your chest. This needs to be done till you are able to feel a slight stretch in your lower back.
4. Hold this position for 30–60 seconds whilst relaxing your legs, hips, and lower back.
5. Release your right knee and return to the starting position.
6. Now repeat the same steps with your left leg.
7. Repeat the whole stretch 4-5 times on each leg to truly stretch that lower back out good

The Pelvic Tilt

Though this exercise might seem simple, according to many chronic pain treatment centers it is extremely effective in helping release any tightness in the muscles in the back thus maintaining flexibility.

Follow these steps to do the stretch justice.

1. Start by lying on your back with knees bent and your feet flat. Make sure that your arms are kept by your sides.
2. Let the natural curve of your spine lift your lower back off the floor slightly.
3. Now, continue by slowly and gently arching your lower back thus pushing out your stomach. This helps in stabilizing your core.
4. Hold this position for 5–10 seconds, relaxing while you do this
5. Continue by pushing your pelvis toward the ceiling making sure that your pelvis does not leave the floor. Do this while tightening your abdominal and hip muscles.
6. You will know you are doing it right when you feel your lower back pressing into the floor.
7. Hold this position for 5–10 seconds then return to your original position.
8. Repeat the stretch 10-15 times in a day and gradually go upto 30.

The trunk Rotation

The great thing about the trunk rotation is the fact that apart from helping stretch the lower back muscles, it also helps work your abdomen muscles, your core and the muscles around your pelvis.

Follow these steps to do the stretch right

1. Begin by lying on your back and start by bringing your knees toward your chest. It should look like you are sitting in a chair.
2. Continue by fully extending your arms towards your sides whilst keeping your palms facing down.
3. While keeping your knees together with your hands on the floor, slowly and gently move both the bent knees towards your right.
4. Hold this position for 15–20 seconds.
5. Come back to the starting position and repeat the same for the left side and hold for 15 to 20 seconds
6. Try to repeat the stretch 5–10 times on each side to truly make it helpful.

These are 3 types of stretches that will go a long way in helping you feel better about your lower back pain and help reduce the overall pain that you might be experiencing.