Many people experiencing chronic pain lower back pain find proper stretching of the back muscles to be an excellent way to get relief. In addition, stretching is a good way to prevent the onset of back pain. You should of course check with your doctor before beginning any exercise program, and ideally perform these exercises under the supervision of a physical therapist.
Before starting your stretching exercise, do not forget to warm up and start slowly. When you start to perform your back stretches, start out with five repetitions and never push yourself beyond the point of discomfort. If it does not give you any problem then you can increase the number of repetitions up to 15 counts. Here are the best stretching exercises for lower back pain.
Cat Stretch
This is considered to be one of the simplest stretches for lower back pain. It is recommended that you perform this stretch first thing in the morning and just before you hit your bed. This aims to lessens pressure in the spine. If you have a cat pet at home you will be familiar at how a cat stretches. That is exactly how you are going to do the stretch.
Position yourself in the floor on all fours. Gradually raise your head and slowly pull your abdominal muscles in towards the floor. This will make an arch of your back. Stretch as far as you can as long as you are comfortable with it. Gradually start dropping your head and tuck in your chest and as you perform that, raise your back up in the direction of the ceiling. This is considered one count and you can repeat it ten to fifteen times depending of your convenience.
Gluteal Stretch
With your back flat on the floor and extend both your feet, fold your right knee and pull it towards your chest by holding your knee at the back of your thigh. Pull your knee as much as you can till you feel a stretch in your thigh and lumbar spine. Hold it for a few seconds and then release. Do with the other leg and repeat the same process.
Hip Flexor Stretch
This is another simple stretch which you can do anywhere and anytime. This stretch is recommended to do every hour. Stand straight and gradually start folding the right leg until it touches your buttocks. Hold the leg with your hands and stay in this position for about ten seconds and then release. Repeat the same on the other leg.
Pelvic Tilt
To perform this stretch, just lie on your back and bend your knees with your feet place in the floor. Tighten your abdominal muscle and gradually raise your buttocks off the floor. Make sure that you press your back onto the floor. Hold this position for fifteen to twenty seconds without holding your breath. Try to repeat this stretch ten to twelve times.
Slump Stretch
Position yourself in the floor that is kneeling down in all fours. Just make sure that your weight is equally distributed between your knees and hands. Allow your back to slump down like you are trying to get your navel down to the floor. Hold this position for ten to thirty seconds and return to your original position. You can repeat the series again. This stretch has showed to be effective in managing non-radicular low back pain (Man Ther 2006).
Wall Sit
Stand up straight with your hips and back against the wall. Just keep a distance about one foot between the wall and your feet. Slide down but make sure to keep your back flat against the wall until your thighs is parallel to the floor. Hold this position for fifteen seconds and release. Repeat this stretch fifteen times.
One important thing to note, always consult your doctor before you start any stretching exercise and if you are ready to perform it then make sure not to overdo it for it can do more harm.