Top 5 Stretches for Lower Back Pain to Build Strength

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Osteopathy is a great lower back pain treatment but there are also some stretches you can do in between sessions to improve strength. This article is going to focus on the top five stretches that you should start doing today!

Knee-to-chest stretch

This stretch is pretty basic and you’ll often see it in the warmup routine of martial arts gyms since they loosen up some of the most important muscle groups for mobility. What you might not know is that the motion of bringing your knees up high strengthens your lower back.

Be sure to clasp your leg from either the thigh or the shinbone. Pulling from a different or more awkward position could lead to a sprain if you’re not careful. Hold the pose for a bit while breathing deeply then switch to the other leg, rinse, and repeat.

Child’s pose

Despite the name, you don’t need to be a kid to reap the back-strengthening benefits of this stretch. This stretch is one of the top picks when trying to relieve tension in the neck and spine. The reduction in tension can reduce lower back pain or even get rid of it altogether.

While doing this pose, try to consciously relax any areas that feel tense and take deep breaths throughout. Doing this stretch after waking up and before going to bed can gradually dissipate any problems you’re having in your lower back.

Seated spinal twist

It might sound painful but the seated spinal twist is very relaxing and a prime method of increasing spinal mobility and strengthening your lower back. When twisting, be sure to start the rotation at the base of your spine and work your way up so that you don’t pull anything.

Use your right hand for support (if you’re bending your left leg) to help you keep proper posture during the full range of motion. This makes your entire spine more flexible and avoids any twisting-related injuries that could occur due to excessive stiffness.

Pelvic tilt

The pelvic tilt is a good dual-worker stretch since it strengthens your lower back but also reinforces the abs. As you flatten your back against the floor, engage your abdominal muscles the best you can.

Hold the position for as long as 10 seconds but breathe normally while you do. There’s no need to hold your breath or take breaths that are too deep. Each set should have five reps and you can do one, two, or three sets depending on how much time you have.

Sphinx stretch

Finally, the sphinx stretch is a fan favorite because it’s extremely effective at strengthening the chest and buttocks in addition to the full length of your spine. Look straight ahead while doing this stretch so your neck stays aligned with the rest of your body.

Breathe deeply and press your pelvis towards the floor. Engage your thighs, buttocks, and lower back while doing the stretch to get the most out of it. Try to separate your feet but it’s okay if your big toes are touching.

Conclusion – Lower Back Pain Treatment

If you perform these stretches regularly, then you’re bound to see significant improvements in the strength of your lower back. Be sure to give us a call at 1800 067 836 if you have any more questions regarding the best stretches or if you need to see an osteopath for lower back pain treatment. Alternatively, you can book an online appointment today.