Lower Back Pain Got You Down? Try These 3 Stretches to Combat the Pain

Lower back pain is one of the most common injuries and causes of pain. Lower back pain can be caused by many things including poor posture, weak core muscles, bad sleeping habits or incorrect lifting mechanics. However just because you are experiencing lower back pain, does not mean you have to live with it. There are many things that can treat lower back pain. Many times, just completing simple daily stretches is all you need to combat the pain. Check out these three simple stretches for treating lower back pain.



Child's Pose: This stretch is commonly used to improve the flexibility of the lower back extension muscles. To complete this stretch, start by getting onto hands and knees. Slowly side back onto your heels, keeping your arms and hands out in front of you. Go as far back as feels comfortable, as a stretch is felt across the lower back and shoulder blade area. Caution should be used if you are also dealing with a knee or hip problem.


Piriformis Stretch: This stretch targets the muscle in the buttock called the piriformis. It assists in hip motion, but can also be involved with lower back pain. To complete this stretch, start by laying on your back with both knees bent. Place one foot on the opposite knee. Then slowly pull the legs up to your chest. The stretch should be felt across the buttock region. Caution should be used if any tingling or numbness is present.


Knee to Chest Stretch: This stretch targets the lower and middle back muscles. To complete this stretch, start by laying on your back with knees bent slowly pull one leg towards the chest. If pain free, straighten out the other leg. Then switch sides. Once both sides have been stretched, then pull both knees up to the chest to feel a deeper stretch.


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