Stretches for Lower Back Pain

Lower back pain is one of the most common issues I encounter, and while it's unlikely to be completely eliminated, it can definitely be managed with the right approach—especially through stretches and sports therapy.

Targeted stretches for the lower back are crucial in relieving tension, improving flexibility, and increasing your range of motion. Not only do they help prevent pain by loosening the muscles around the spine, but they also enhance upper body support and reduce pressure in the lower back. This leads to smoother, pain-free movement in daily activities and can make a world of difference in how you feel throughout the day.

Some of these stretches can include:

• Knee to Chest

• Cat-Cow Stretch

• Pelvic Tilts

• Standing Side Bends

• Seated Spinal Twist

• Lying Rotations

Many desk workers face a higher risk of developing lower back pain, often due to poor posture, long periods of sitting, and ergonomic issues. But don’t worry—these problems are easy to fix! Taking regular breaks to stand up or even just a quick stroll to grab a coffee can make a huge difference. Improving your posture is as simple as keeping your back upright. As for ergonomics, paying attention to your chair’s height, ensuring proper lumbar support, and positioning your monitor at the right level are all key. A high-quality, comfortable chair that addresses these factors is crucial in preventing and alleviating lower back pain. While they might be a bit of an investment upfront, they’ll save you from discomfort and future health issues down the road.

We all have our daily habits, but one that really deserves a spot on your list is stretching! There are countless ways to fit it into your routine, and one that I've recently embraced is yoga. After following online classes, I've noticed a big improvement in my lower back pain and overall flexibility. As a Sports Therapist, I’m often on my feet in positions that strain my lower back, so yoga has been a game-changer in relieving that tension. Beyond the physical benefits, yoga also offers some powerful mental perks, like reducing stress and anxiety, improving concentration, and boosting self-esteem and resilience. Plus, the breathing exercises—like deep belly breathing and alternate nostril breathing—add an extra layer of calm and focus.

Might sound crazy at first but why not give it ago yourself and see how it helps you?