Lower back pain is a very common condition worldwide. It is estimated that 80% of the population will have lower back pain at least once in their life. Lower back pain usually occurs in people whose job involves sitting for a long time or those who make an intense physical effort, can also appear as a result of trauma, or product of poor postures. Most people with lower back pain tend to limit back movements as much as possible. However, this may accentuate the problem.

Several studies have shown low-impact physical activity such as walking short distances, or stretching exercises are very useful for relieving back pain. Below we share some easy to perform stretching exercises that can help you alleviate this type of ailment.

Hamstring Stretch Exercise

• To begin, lie down facing up, so that your back is fully supported on the floor.
• Flex your left knee 90º to give stability to your hips. At the same time, lift your right leg, trying to keep your knee as straight as possible.
• Keep the leg in this position for at least 30 seconds. You should feel some tension in the back of the right leg.
• Then relax your knee.
• Repeat the exercise three or more times with the same leg, before stretching with the other.

Knee to chest stretch

• Lie on your back, with your feet flat on the floor and the knees bent.
• Keeping one of your feet flat on the floor, raise the opposite knee to the chest. Try to stay in this position for 15 seconds to 20 seconds. You can help yourself with your arms around the knee that you have raised at that time.
• Relax and return to the starting position.
• Do 2 to 4 repetitions with each leg.

Spine stretching exercise

This exercise is designed to stretch the paravertebral muscles.

• Lie down facing up, with your legs straight.
• Bend the right leg to the knee and twist the left part of the trunk.
• Keep this position for at least 20 seconds. You will feel your back and buttock muscles tense.
• Try to contract the muscles of the base of the back.
• Then, do the same movement with the other side.
• Complete the 3 repetitions.

These stretching exercises will help you strengthen the lower back muscles. Doing them regularly will help you reduce lower back pain.

For more details on how to resolve lower back pain visit Revitamax Rehab and Wellness, expert physiotherapists & chiropractors in Rexdale, or call us at 416 360 8326. If you would also like to treat your back pain with a good massage you can make an appointment with our massage therapist directly.