Are you usually an active member of the community? Getting involved in your children’s school projects or local farmers’ markets, but currently finding it difficult to help out as much as you’d like because of your lower back pain?
If your pain is consistent or comes and goes, you’ve likely learned to live with it. Pushing through the pain to get the job done, but what if there were a few easy and effective stretches for lower back pain that you could incorporate into your busy schedule?
Well, there is!
Our expert team has put together a list including 5 of the best stretches for lower back pain to stay active in the community.
With experience dealing with thousands of patients in our clinic, we can recognize the most effective stretches to relieve lower back pain for those who help out in the community, just like you!
5 Of The Best Stretches For Lower Back Pain
These 5 stretches for lower back pain require little to no equipment and are easy to perform no matter your age or skill level, making them perfect for beginners.
If you do however experience any additional discomfort with your back pain, it is important that you contact a professional immediately.
1 – Cat-Cow Stretch
This is a great stretch to start your lower back pain relief routine!
Begin on your hands and knees with your shoulders stacked directly above your wrists.
Inhale, then arch your spine up towards the ceiling as you exhale, allowing the belly to sink toward the ground.
Reverse the movement, and drop your belly towards the ground while you lift your head and tailbone.
2 – Lower Back Rotation
Start lying on your back with both knees bent and feet flat on the floor.
Slowly lower your legs to one side as far as you can comfortably go, then switch sides.
This stretch helps to loosen the muscles in your lower back that may be causing pain.
3 – Standing Hamstring Stretch
This stretch is a bit more challenging, but it can help provide relief for lower back pain.
Begin by standing upright and placing your left foot on a raised surface (such as a chair or stool).
Keep your right leg straight and slowly lean forward until you feel the stretch in the back of your left leg.
Hold for 30 seconds before switching sides and repeating this stretch.
4 – Child’s Pose
This pose is great for introducing a gentle stretch to your lower back muscles without putting too much strain on them.
Begin by kneeling on the ground, then slowly sit back onto your heels while stretching your arms out in front of you.
Allow yourself to relax into this position, breathing deeply and evenly.
5 – Knees to Chest
Lie on your back with your feet flat and knees bent.
Slowly draw one knee at a time towards your chest, bringing them as close together as possible in the process.
Hold for 10 seconds before releasing and repeating on the other side.
This gentle stretch can help relax the lower back muscles that are causing pain.
Bonus Expert Advice
If you are interested in some additional expert advice written by leading USA physical therapist Jeff Rau you can download our Free Report – 9 Quick Easy Ways To Ease Your Back Pain.
This report is made for those suffering from agonizing back pain, just like you!
Learn how to ease your back pain without painkillers, injections & surgery… even if you’ve suffered for months or years and your doctor told you nothing could be done to help!
Ready To Find A Lasting Solution To Your Lower Back Pain
It’s time to take a step toward a pain-free life! While the stretches for lower back pain in this blog post are simple and effective, we understand that they can sometimes feel like a chore, especially when you’re eager to get out and enjoy your community activities.
At Jeff Rau Physical Therapy, we offer long-term solutions for your pain, helping you reclaim your active lifestyle without the constant worry of pre and post-activity stretching. We’re excited to offer a Free Back Pain Assessment as part of our commitment to your health and well-being.
This is by far the fastest and most effective way to jumpstart your recovery without relying on pills and other invasive forms of treatment. You will be able to speak with an expert, gain a further understanding of your pain and a personalized treatment plan to get you back out in the community as quickly as possible. We appreciate how busy you are, and we are not in the business of wasting your time!
Are you hesitant about leaving the house due to your pain or even unsure about physical therapy?
We’ve got you covered.
You can arrange a free telephone consultation with our compassionate and skilled team. We’re here to answer all your questions, address your concerns, and help you regain your confidence in living an active, pain-free life.
Don’t let back pain hold you back from the community activities you love. Take advantage of our free back pain assessment or free telephone consultation today.
Let’s work together towards a future where pain doesn’t dictate your life.
More Free Expert Advice To Help With Your Pain
Read Our Blog – What Can I Do to Help My Pain, Other Than Just Pills?
Read Our Blog – Ice Or Heat, To Help My Pain?
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Passion-driven to further help people who had tried and failed with traditional treatments of stretching, exercises or just taking pills, Jeff completed Fellowship training with the Institute of Physical Art (FFMT). He is also recognized as a Fellow by the American Academy of Orthopedic Manual Physical Therapists (FAAOMPT). Jeff pulls from both traditional training and an alternative mindset for an innovative and personally tailored approach to physical therapy and he stands among a very small percentage of physical therapists who look beyond your diagnosis to offer the most complete, effective, and efficient treatment possible.
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