9 Stretches to Relieve Lower Back Pain

Hi ladies! We hope you had an amazing holiday! Today we are talking about lower back pain, what might be causing it and stretches to relieve it. Lower back pain is a common condition especially among menstruating and pregnant women. Some causes for lower back pain are: hormone changes, posture changes and emotional stress. During pregnancy women may also develop lower back pain as the result of weight gain, a shift in central gravity and muscle separation. With the exception of emotional stress, the other causes are difficult, if not impossible, to control. As such, it is unlikely that you will be able to eliminate back pain from your life. However, you CAN reduce the severity of it by building a strong core and managing your emotional stress. Check out the Grounded and Glowing Program to learn how to effectively manage emotional stress. To relieve the pain you can apply a pain relief salve and do these stretches:

  1. Knee to Chest- start by lying on the floor with your knees bent and feet on the floor. Place hands behind your knees and pull them into your chest.

  2. Piriformis Stretch- while lying on the floor with your knees bent and feet flat on the floor. Cross one leg over the other so one ankle is resting on the other knee. Gently pull your knee towards your chest.

  3. Seated Pigeon Pose- Sit on floor with legs outstretched in front of you. Bend on leg, placing the ankle on top of the opposite knee. Lean forward, bringing your chest to your thigh.

  4. Knee to Opposite Shoulder- lay with your back on the floor. Pull on knee into your chest and then towards the opposite shoulder.

  5. Standing Hamstring Stretch- Place foot on an elevated surface that is no higher than hip level. Bend body towards foot.

  6. Child’s Pose- start by sitting on your heels with your big toes touching. Separate knees hip distance apart and then bring your chests to the floor between your thighs.

  7. Lower Back Twist- start by lying on your back with your knees bent and feet flat on the floor. Arms should be extended in a “T” position. Drop both knees to one side while both shoulders remain on the ground.

  8. Cat-Cow Stretch- Begin on hands and knees with a neutral spine. Slowly round your back by reaching your tailbone down towards the ground and drawing your bellybutton in towards your spine. Then release, slowly reaching the tail bone and chest up towards the sky.

  9. Head to Knee- Start in a seated position with both legs extended. Draw one foot into the inner thigh of the opposite leg. Square your shoulders and hips over the extended leg and forward fold.

These stretches are gentle enough to do when you’re experiencing pain but effective enough to bring fast relief. Remember to go slow and listen to your body. If one of the stretches is causing any kind of pain, stop. We hope that you find these stretches to relieve lower back pain effective! Follow us our Instagram for motivation and weekly health tips!

XOXO