Lower back pain affects millions of people worldwide and is one of the most common reasons people seek physiotherapy treatment. The good news is that many cases of lower back discomfort can be managed effectively at home with the right stretches and exercises.
Why Stretching Helps
Regular stretching helps maintain flexibility in the muscles that support your spine. When these muscles become tight or weak, they can contribute to pain and stiffness. By incorporating gentle stretches into your daily routine, you can:
- Improve blood flow to the lower back
- Reduce muscle tension and spasms
- Increase range of motion
- Prevent future episodes of pain
5 Essential Stretches
1. Cat-Cow Stretch Start on your hands and knees. Slowly arch your back toward the ceiling (cat), then let your belly drop toward the floor (cow). Repeat 10-15 times.
2. Child's Pose Kneel on the floor and sit back on your heels. Extend your arms forward and lower your chest toward the floor. Hold for 30 seconds.
3. Knee-to-Chest Stretch Lie on your back and bring one knee toward your chest, holding it with both hands. Hold for 20-30 seconds, then switch legs.
4. Piriformis Stretch Lie on your back with both knees bent. Cross one ankle over the opposite knee and gently pull the bottom leg toward your chest. Hold for 30 seconds.
5. Trunk Rotation Lie on your back with knees bent and feet flat. Keeping your shoulders on the floor, gently rotate your knees to one side. Hold for 10 seconds, then repeat on the other side.
When to Seek Professional Help
While these stretches are generally safe, you should consult a physiotherapist if:
- Your pain persists for more than a few weeks
- You experience numbness or tingling in your legs
- Your pain is severe or getting worse
- You have difficulty with bladder or bowel function
Remember, consistency is key. Try to perform these stretches daily for the best results.
