Health & Well-being

Heal Your Lower Back Pain With These Few Stretches

Heal Your lower Back Pain With These Few Stretches

Most of us will experience lower back pain at some point in our life, either because we picked something up wrong , slept at the wrong angle or we bent down the wrong way. As well as these the most common reason we suffer from lower back pain is because our everyday lives involve us sitting for long periods of time. 

Ok lets think about this how many hours do you think you sit for in a day? Take this typical day for a lot of us; You wake up and sit at the kitchen table to enjoy your morning cuppa, catch up on social media, check emails and enjoy a healthy breakfast. Then you either sit on a bus, train or in a car to travel to do the school drop off or travel to work. 

Once arriving at work you make yourself comfy at your desk until lunch time, where you may get up and walk to get some lunch or you may stay sat at your desk while enjoying your lunch. How many hours have you been sat for now?

After lunch you go back to your desk where you sit for a few more hours before leaving and travelling back home by bus, train, car where you are again in a seated position. Once home after cooking the evening meal you take your seated position at the kitchen table to enjoy your meal. 

After doing some housework, sorted the kids out etc.. You are tired and just want to relax after a busy, stressful day at work. So you may choose to go and sit on your comfy sofa to unwind in front of your favourite television program before heading off to bed. 

Does this sound familiar to you? I know it does for me some days!

 Your body in just one day has completed a marathon of sitting and if your body completes a marathon of sitting for 5 or 6 days a week, every week, every month, it cause your hamstring muscles and the illiopsoas muscles are shortened, which in turn causes strain on your lower back and then causes lower back pain. 

So what can we do to help relieve our lower back pain at home? By doing some simple stretches each day is the magic remedies to relieving your lower back pain and for preventing your muscles to shorten. 

Stretches for lower back pain

Supine Hamstring Stretch 

  1.  Lying on your back, bend your right knee into your chest and place a rolled-up towel around the ball of your foot.

  2. Straighten your leg toward the ceiling. Press out through both heels.

  3. If the lower back feels strained, bend the left knee and place the foot on the ground.

  4. Hold for 3-5 minutes and then switch to the left let for 3-5 minutes.

Two-Knee Twist

  1. Lying on your back, bend your knees into your chest and bring your arms out as a “T”.

  2. As you exhale, lower your knees to the ground on the right.

  3. Keep both shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away from the right arm.

  4. Hold for 1-2 minutes each side.


  1. Lying on your stomach, prop yourself up on your forearms.

  2. Align your elbows directly under your shoulders.

  3. Press firmly through your palms and the tops of your feet.

  4. Press your pubic bone forward. You will feel sensations in your lower back but breathe through it.

  5. You are allowing blood flow into the lower back for healing.

  6. Hold for 1-3 minutes.


  1. Get on your all fours, bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip.

  2. Square off your hips toward the ground.

  3. Bend forward.

  4. Widen the elbows and place one hand on top of the other as a pillow for your forehead.

  5. Hold 2-3 minutes and then switch to the left side.

Thread the Needle

  1. Lying on your back, bend both knees with feet flat on the ground.

  2. Bend the right knee like a figure four, with the outer left ankle to the right thigh.

  3. Lift the left foot into the air, bringing the left calf parallel to the ground.

  4. Thread your right hand between the opening of the legs and interlace your hands behind your left thigh.

  5. Hold 2-3 minutes and then repeat on the other side.

Legs Up the Wall

  1. Scoot your buttocks all the way into the wall and swing your feet up the wall.

  2. This pose is excellent for relaxing the muscles of the lower back and drains stagnant fluid from the feet and ankles.

  3. Hold for 5-10 minutes.

Knee to Chest

  1. Lie flat on your back with toes pointed to the sky.

  2. Slowly bend your right knee and pull your leg up to your chest.

  3. Wrap your arms around your thigh or knee and gently pull the knee towards your chest.

  4. Hold for 20 seconds and slowly extend the leg to starting position.

  5. Repeat three times for each leg.

Lying Knee Twist

  1. Lie on your back with your legs extended straight out.

  2. Bend the right knee up and cross it over the left side of your body.

  3. Hold in a position that allows you to feel a gentle stretch through the back and buttocks muscles for 20 seconds.

  4. Repeat three times on each side.

Yoga Cat/Cow

  1. Start by kneeling on all fours with your hands beneath your shoulders and your knees directly below your hips.

  2. Exhale and gently arch your spine. Inhale, tighten your core muscles and round your back, like a cat.

  3. Move slowly between movements and hold in each position for 5-10 seconds. Repeat 10 times.

Piriformis Seated Stretch

  1. Sitting with a straight back, cross your left leg over your right leg placing your foot next to your thigh and tuck your right leg in towards your buttocks.

  2. Place your right arm on your leg and slowly ease into a stretch.

  3. Be sure to keep your back straight and chest lifted.

  4. Hold for 20 seconds on both sides.

  5. Repeat three times.


We would love to hear any other stretches you do to help heal your back pain.

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