Lower Back Pain Stretches

Bad posture from sitting at home all day isn’t ideal, but it’s extremely common. Here are some easy stretches you can do to put your spine back in line.

4 mins read

Are you constantly sitting at your desk trying to get work done? Have you noticed that you slouch on the couch whenever you turn on a TV show? Do you have trouble keeping your spine straight?

If you answered yes to any of the questions above, you might have lower back pain. And while that’s nothing to celebrate, it’s also nothing to stress too much about! Over 8% of all Americans between the ages of 18 and 44 have reported persistent back pain, meaning that you are far from alone!

The great thing is that you can usually alleviate these problems by doing a few simple stretches and utilizing some easy tools to relieve pain. Let’s take a look at some of your options to get your spine back to a healthy and happy place. 

What Causes Lower Back Pain?

One of the most common causes of lower back pain, or any back pain in general, is poor posture. Poor spinal alignment occurs from repetitive motions, such as sitting in the same position all day long. It is especially noticeable if you slouch at your chair, which can put added pressure on your shoulder blades and spine.

Home offices often lack the proper desks and chairs that are built with our posture in mind. And with many Americans now working from home, back aches are becoming more common now than ever before. 

You might also experience back pain if you strain a muscle due to improperly lifting a heavy object. This type of strain is possible if you frequent the gym or even just forgot to lift a box with your legs. Your back is more fragile than it may seem, so it’s important to be cognizant of how you treat it everyday.

But sometimes you might just feel a bit sore because of a long day of being on your feet. Regardless of the situation, let’s take a look at some easy stretches that can help alleviate your soreness.

Things To Keep In Mind

Before getting started, remember that your spine is extremely delicate and valuable to your health. With that in mind, perform any stretch or exercise slowly and gently. If you ever start to feel intense pain, stop what you’re doing and talk to a health care provider.

The stretches below can be completed one to two times a day, depending on how much time you have, but if you do stretches a lot, you might start to feel sore, so just give yourself rest days if you need.

Last but not least, keep yourself hydrated so that you can stay energized during the routines. And for a little boost of energy and a little extra stress relief, you can even put a few drops of CBD oil under your tongue. It’ll give you a natural energy kick and help to help you feel more balanced during your workout.

Stretches For Lower Back Pain

Now that you’re energized and hydrated, let’s get into it! Remember to listen to your body so that you know when to stop and take breaks.

Child’s Pose

This is a traditional yoga pose that has a relaxing and calming effect. This will loosen tight lower back muscles, promoting flexibility and blood circulation.

Here’s what to do:

  1. With your hands and knees on the ground, sink backwards through your hips so that you are resting on your heels.
  2. Hinge at your hips as you fold forward, allowing your hands to walk out in front of you.
  3. Rest your stomach on your thighs, extending your arms in front or alongside your body with palms facing down.
  4. Hold the pose for a minute, focusing on your breathing and relaxing any areas that feel particularly sore.

It should sort of look like you are praying, but just make sure that your back is as straight as possible when you hold the position. If it’s more comfortable, you can prop yourself up with a towel or rest your head on a pillow.

Seated Spinal Twist

This is a great stretch that will alleviate pain in your lower back while also strengthening your hips, glutes, shoulders, and neck.

To do the seated spinal twist:

  1. Sit on the floor or on the edge of a cushion with both legs extended in front of you.
  2. Bend your right knee and cross your leg so that your right foot is situated on the outside of your left thigh.
  3. Bend your left leg inward, placing the bottom of your foot against your right thigh.
  4. Place your right hand behind you for support. 
  5. Starting at the base of your spine, twist to the right side. You can hug your right leg with your thigh for added balance.
  6. Hold for a minute, and then repeat on the other side.

If this pose feels a bit uncomfortable, you can also try it by keeping your bottom leg extended straight on the floor. You can also do this stretch while just sitting in a chair, but be careful not to push yourself too hard to one side.

Cat-Cow Stretch

Yoga poses are great stretches overall, as they’ll help you relax while simultaneously releasing tension. Here’s another yoga pose that’s just as beneficial as the child’s pose:

  1. Position your body into all fours, with your palms and knees on the ground.
  2. Inhale deeply as you look up, staring straight ahead. Allow your stomach to gently push towards the ground, allowing your spine to bend inward.
  3. As you exhale, tuck your chin into your chest and arch your spine toward the ceiling. You should look like a cat!
  4. Continue this pattern, moving with each breath for about one to two minutes.

This is a very relaxing stretch that will help you feel tranquil and calm throughout. This would be perfect to do right before bed to help you unwind. You can even pair this stretch with Mint Hemp Seed Oil, as the organic CBD, 5HTP, and melatonin blend can bring you a sense of ease and relaxation that is unmatched.

Pelvic Tilt

This stretch can help build up your abdominal muscles, which will assist in preventing pain relief in the future. Here’s all you need to do:

  1. Lie on your back with your knees bent and feet flat.
  2. As you tighten your back against the floor, gently lift your waist and engage your abdominal muscles.
  3. Breathe normally, trying to hold the pose for up to ten seconds. Release and take a moment to relax before doing three to five repetitions.

This is a simple pose, yet it actually might be the most difficult to actually pull off. Keep practicing, be patient with yourself, and the results will soon follow!

Other Ways To Alleviate Lower Back Pain

If you tried all of these stretches and aren’t seeing any luck, or you just need something to work fast, there are some other things you can try.

For one, you can try using a hot towel or compress to alleviate pain. Warm towels or heating pads can alleviate muscle stiffness at the injury site by opening up your blood vessels. This allows tension to be relieved, which might quickly clear up possible pain.

You can also try using CBD to alleviate pain. CBD works with your endocannabinoid system, which supports whole body wellness like soothing tension and promoting relaxation. CBD Pain Cream is a particularly good option, as it uses the restorative properties of the hemp plant when applied to achy muscles. You can rub a little on your lower back at the end of the day to help feel relief from that everyday tension. 

Preventing future back pain is also important, and you can do that by completing back strengthening exercises. Completing rows or doing side planks are helpful ways to build up muscle mass in your lower back, which will help provide you with more support during long bouts of sitting and standing.

In Summary

Since many of us are now working from home, back pain is a side effect that is becoming entirely common. The good news is that relieving techniques are widely accessible and can be done right from home.

Yoga poses like the child’s pose and the cat and cow pose are great lower back exercises, especially because they’ll also help you feel calm at the same time. Exercises like the seated spinal twist and pelvis tilt will actively target specific areas of the lower body for much needed improvements.

In addition, you can use heating pads or try CBD blends to further enhance the benefits of the back stretches. These can provide you with added soothing, allowing you to finally relax after long days of work.

The bottom line is that you should choose ways that work best for your lifestyle! Back pain is common, so there’s no need to stress. Take a deep breath and do what makes you feel most comfortable.


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