Try These 5 Stretches for Lower Back Pain to Assist With Mobility and Minimize Irritation

When rest or anti-inflammatory medication isn’t doing the trick to alleviate soreness in your lower back, it may be time to switch tactics. Stretches for lower back pain can help you relax, loosen up tight muscles and assist you with better mobility and flexibility. If you’re unsure where to start, First turned to the pros and physical therapists for their best stretches. Continue reading to learn what causes lower back pain and how stretching can aid in eliminating discomfort.

What causes lower back pain

"The sacroiliac, or SI joints, which connect the bottom of the spine to the pelvis, bear a lot of the weight of the bones, so pain in the lower back is very common," says kinesiologist Michele Olson, PhD . These joints can become inflamed from injury, twisting, sitting for extended periods, walking oddly or simply years of pressure. "As the area swells, the sacroiliac nerves are squeezed," explains Olson. "This creates a sensation of pain in the lower back and along the outside of the hip and gluteal muscles."

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The benefits of stretches for lower back pain

Fortunately, the pressure and swelling surrounding the facet joints can be quickly alleviated. "Stretching elongates and loosens the lower back, gluteal, and hip muscles so they are not squeezing on the nerves," says Olson. "This relieves compression on the area, alleviating pain."

It can improve blood circulation in the muscles and joints, relieving tension and stiffness. “Stretching also enhances the spine’s natural range of motion by improving flexibility,” explains William Kemp, MD, a neurosurgeon at VSI.

Raj Dasgupta,  MD, FACP, FCCP, FAASM Chief Medical Advisor for Fortune Recommends Health suggests stretching daily to minimize the pain. “Doing them before bed can help release tension and get your muscles ready for a good night’s sleep, which may also reduce lower back discomfort,” he adds.

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The best stretches for lower back pain

Here, find a variety of stretches that will reduce discomfort and soreness.

1. Child’s pose

Dr. Dasgupta says this stretch is key to relaxing your back and your shoulders.

1. Kneel on the floor.
2. Reach your arms forward.
3. Lower your upper body down, resting your forehead on the ground.
4. Hold for 20-30 seconds while breathing deeply.

2. Cat-cow stretch

“This stretch relieves tension in your back while promoting flexibility and mobility,” says Dr. Kemp.

1. Start on your hands and knees in a tabletop position.
2. Inhale and arch your back, lowering your belly towards the floor (cow pose).
3. Exhale and round your back towards the ceiling (cat pose).
4. Return to the starting position and repeat 10-15 times, moving slowly with your breath.

3. Reclining pigeon pose

Dr. Kemp notes that the pigeon pose "targets your glutes, hamstrings, and back, helping to relieve tension and pressure on these muscles.”

1. Lie on your back, bend your knees, and place your feet flat on the floor.
2. Lift your right leg and rest your right ankle on your left knee.
3. Grasp the back of your left thigh and gently pull towards your chest.
4. Hold for 20-30 seconds and repeat with the other leg.

4. Standing forward bend

Dr. Dasgupta explains that working your back muscles while standing allows them to loosen up and relieve pressure. “It also helps your spine, hamstrings, and calves.”

1. Stand with feet hip-width apart.
2. Bend forward at the hips.
3. Let your upper body hang down.

5. Knee to opposite shoulder stretch

Dr. Kemp advises incorporating this stretch into your routine for increased flexibility.

1. Lie on your back with your legs extended.
2. Bring your right knee towards your chest.
3. Use your hands to pull your knee across your body towards your left shoulder.
4. Hold for 20-30 seconds and switch sides.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .

This article originally appeared in our print magazine, First For Women .