Alleviate Lower Back Pain With These 4 Stretches


By Kirsten Cowart 

Lower back pain can be one of the most debilitating physical problems that we can have. You can go from feeling fine and fully functional to being unable to easily walk, move, lift, bend, or twist.

Lower back pain can be caused by a range of issues, but there are some powerful things you can do to get your back working excellent again.

I am no stranger to back pain, trust me, my lower back pain began to spread to my nerves and even down my legs. There was one point where I was in so much pain that I had to walk with a cane. Sitting was uncomfortable, lying down was painful and walking was unbearable.  

After many different medical attempts to correct the problem – including surgery – my physical therapist taught me some incredible stretches that I do about 3 times per week and they have worked miracles.  

Even if your issue is muscle, joint, or nerve, these stretches are designed to take the pressure off of your lower back and strengthen your core. Try out each stretch slowly at first. You do not have to go as far as they do in the pictures. Over time, with added strength and flexibility, you will find that they become much easier.  

After a few days, you may find that you look forward to these powerful stretches.

Slight Back Bend

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  • Place your hands on the small of your back and carefully lean back till you feel the stretch in your lower back. If it starts to hurt or you start to lose your balance, come back to standing straight up. This stretch should pull slightly, but not hurt.  

  • Hold this stretch for 30 seconds to 1 minute and then straighten back into a normal standing position.

  • Repeat three times.

Bridge Pose

  • Lay on your back with your knees bent, bring your heels up till your feet are about a foot away from your body.  

  • Shift your weight into your feet and push straight up with your hips until there is a flat plane between your knees and your upper back.  

  • You should feel the stretch in your lower back, but there shouldn’t be any pain. Ease off of the stretch if you do feel pain.

  • Hold the stretch for 20-30 seconds and then rest with your back down on the ground.

  • Repeat three times.

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Cobra Pose

  • Lay flat on your stomach with your toes pointed straight out.

  • Position your hands on either side of your shoulders as if you are about to do a pushup.

  • Push with your hands and lift your upper body while looking up.

  • You should feel the stretch in your lower back.  If it begins to hurt, then ease off of the stretch.

  • Do this for 30 seconds then lower yourself back down to a flat position on your belly.

  • Repeat three times.

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Childs Pose

  • Kneel down with your feet together and your knees apart. Then sit on your knees.

  • Bend all the way forward placing your hands on the ground.  

  • You should feel the stretch in your lower back.

  • Stay in this position for 30 seconds to 1 minute and then sit back up.

  • Repeat three times.

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3 Bonus Lower Back Tips

  • Stress – It may seem unrelated, but stress can play a huge part in lower back pain. One of the greatest things I ever did for my lower back pain was starting a meditation practice. Meditation was extremely effective at lowering my stress levels and relaxing the muscles in my body. Trust your body – sometimes pain can be an indication that you need to change parts of your life in order to live more peaceful and harmonious.

  • Lower Back Support – When you do sit, put a small pillow in the small of your back to take the pressure off of your spine. Also practicing good posture will help to relieve the stress that slouching puts on your lower back.  

“Sitting for more than three hours a day can cut two years off a person’s life expectancy, even if he or she exercises regularly, a new study finds. Watching TV for more than two hours a day can shorten life expectancy even further, by another 1.4 years.” Time

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What have you found that helps relieve and heal your lower back? Let us know in the comments below and thank you for reading.

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Kirsten Campbell
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Kirsten Campbell

Kirsten Cowart is a writer and researcher that has worked in the spiritual, mental health and medical fields.Kirsten enjoys studying and experiencing the benefits of yoga, meditation, nutrition, herbalism, organic gardening and alternative health.She worked hard in 2014 losing over 40 lbs. and has since maintained a healthy lifestyle.Follow her to learn more about her journey on Twitter, Facebook & Youtube!
Kirsten Campbell
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