Experiencing aches and pains in the lower back area is completely normal, but it can be hard to find exercises and stretches to relieve the pain. If you experience these types of aches and pains, trying performing these best 7 lower back stretches:
1. Child’s Pose
2. Sphinx Pose
How to: Start by lying on stomach with legs extended, elbows bent, upper arms close to ribs, and hands planted on either side of rib cage. Lift chest and walk hands forward so forearms rest on floor parallel to each other, with elbows beneath shoulders. Press forearms and hands into the floor and tuck tailbone in to engage lower abdominals and support spine. Lengthen from tailbone through crown of head.
Hold for at least 30 seconds.
3. Thread the Needle
How to: Start on all fours. Slide right hand along floor behind left wrist until shoulder is on floor. Hold for at least 30 seconds. Reverse movement and lift right arm into air, twisting to gaze up. Repeat on the other side.
4. Low Lunge Twist
How to: Start in a low lunge with left foot forward between hands and right leg extended straight back. Draw left hand straight up overhead toward ceiling and rotate torso from waist to gaze up at it. Hold for at least 30 seconds, then return to low lunge and repeat on the other side.
How to: Start on hands and knees with elbows and wrists below shoulders, knees below hips, and toes untucked. On the inhale, drop stomach and arch back to lift tailbone and chest towards the ceiling. Look up. On the exhale, pull navel to spine, and tuck chin and pelvis towards navel to round the spine. (Initiate the movement generate from tailbone and allow spine, neck, and head to follow.) Repeat for at least 30 seconds.
How to: Start lying on left side with legs bent and both arms straight, right one resting on top of left. Keep left arm on the floor and knees pointed toward left side, then open right arm across body in line with shoulder, bringing it to rest on the floor on right side of mat. Hold for at least 30 seconds, then repeat on the other side.
7. Seated Spinal Twist
How to: Start seated with legs crossed. Plant left foot outside of right thigh, lifting knee as needed. Extend arms up overhead and twist torso to the left, placing right elbow against the outside of left knee and left hand on the floor behind (but close to) back. On the inhale, lengthen spine. On the exhale, gently twist lower back, middle back, and then upper back to the left. Hold for at least 30 seconds. Then, repeat on the other side.