EASY STRETCHES TO RELIEVE LOWER BACK ACHE

In this post you will find 3 easy and effective stretches to relieve lower back ache. These stretches are convenient to do, and really effective to treat back pain.

Some added advantages of these stretches is that you can do them almost anywhere as you don’t need a floor mat, and you won’t have to take up much space. 

So here are 3 easy stretches to relieve lower back ache that you can try today. 

1

 BEND YOUR BODY, AND FOLD YOUR ARMS

To begin:

• Stand up straight.
• Keep your legs apart, so that your knees aren’t touching throughout the exercise. 
• Bend your head all the way down, as much as you can, as though you want to touch your toes.
• Fold both your arms together so that your left elbow is on your right palm, and your right elbow is on your left palm.
• Tuck your chin towards your chest. 
• Then gently move your arms still folded over your head, or as much as you can, so that your form is somewhat similar to the number 7.
• Hold this position for a few seconds and gently drop and release your arms before standing up straight. Repeat this exercise a few times.   

2

 UPPER BODY HALF ROTATION

You can do this exercise standing or sitting; both stretches are easy to do, and equally effective to relieve lower back ache. Also, you can alternate between sitting and standing.

To begin:

• Stand up straight.
• Keep your legs slightly apart. 
• Place your right hand on your lower back, and your left arm straight in front of you.
• Then turn only your upper body towards your right side as though you are trying to look behind you, but without turning your legs or knees.
• Hold this position for a few seconds. 
• Repeat this stretch with your left hand on your lower back, and your right arm straight in front of you.
• Then turn only your upper body towards your left side as though you are trying to look behind you.
• Hold this stretch for a few seconds. Then gently release the position. 

To begin the seated half rotation:

• Sit on a comfortable surface.
• Keep your knees and legs together.
• Place your left hand at the top of the chair’s backrest. But if you are sitting without a chair, place your left hand on the surface behind you, and your right hand on your left thigh.
• Then slowly turn your upper body towards your left side as though you are trying to look behind you, without turning your legs.
• Hold this stretch for a few seconds.
• Repeat this stretch with your right hand on top of the chair, or on the surface behind you, and your left hand on your right thigh.
• Then slowly turn your upper body towards your right side as though you are trying to look behind you, without turning your legs.
• Hold the stretch for a few seconds and gently release the position. 

3

RAISE YOUR HEAD TO STRETCH YOUR BACK

To begin:

• Stand up straight.
• Keep your legs apart.
• Place your hands on the nape of your neck and interlock your fingers.
• With your fingers firmly interlocked behind your neck for support, slowly raise your head, so that you are looking upward, and your spine is in a slight curve.
• Hold this stretch for a few seconds, then gently straighten your head and body, and unlock your fingers.

Repeat these stretches as much as you have to. But don’t over stretch your muscles. Over time as you continue to stretch, your muscles will gain more range and flexibility. 

Ideally, you will need to stretch at least five days a week. If possible, set up a daily reminder so that you can remember to stretch regularly. With regular stretches you will notice lasting relief from back ache, so that you can go about your life without having to worry about your back.

In addition to doing these three easy stretches to relieve lower back ache, here are a few useful tips that will help reduce pain in your back. 

1: Whenever you are sitting down or lying down and there is a gap between your lower back and a resting surface, take a medium sized hard cloth, fold it into a ball, and place it between the gaps. So that your lower back is resting on the hard cloth. A small, hard pillow will work also.

2: Wear comfortable and cushioned shoes.

3: Eat less rice.

4: Avoid drinking strong black coffee and add a lot of milk to your coffee and tea. 

5: Last but not least, drink enough water during the day. 

Photo credit: Margaret young

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