5 Best Lower Back Stretches To Help You Relax And Improve Your Lower Back Health

We are delighted to share with you our 5 best lower back stretches to help you relax and improve your back health!

If you’re like most people, you probably spend a lot of time sitting in one position or another. This can lead to tension headaches, tight muscles, and even lower back pain.

It is estimated that 540 million people globally are affected by lower back pain at any one time. 8 in 10 Americans will experience back pain in their lifetime. 5% of people struggling with back pain will go on to develop chronic back pain. 7.5% of the world’s population suffers from lower back pain

The good news is that you can easily prevent and relieve all of these conditions with some simple lower back stretches.

Here are the 5 best lower back stretches Advanced Fitness Highly Recommends starting with:

1. Cat-Cow

This is a great stretch for the lower back and hip flexors. Start by lying on your back with your knees bent and your feet flat on the floor. Raise your upper body and arch your back until your shoulder blades are off the floor. Hold for 30 seconds, then repeat.

2. Child’s pose

This gentle pose is great for the neck, shoulders, and lower back. Lie down on your back with your feet flat on the floor, your legs bent, and your arms at your sides. Rest your head on your hands and relax your whole body. Hold for 30 seconds, then slowly raise your head and torso off the floor.

3. The Plank

The plank is one of the most versatile stretches you can do for your back. Start by lying down on your back with your hands flat on the floor next to your hips. Place your feet on top of your hands and lift your torso and legs into the air, extending your hips and glutes. Hold for 30 seconds, then slowly lower your torso and legs to the ground.

4. The Bird Dog

The Bird Dog is a great lower back stretch that targets the glutes and hamstrings. Start by lying on your back with both legs bent, feet flat on the floor, and arms at your sides. Place your hands behind your head, then press down into your hands and lift your hips off the ground. Hold for 30 seconds, then slowly lower your hips back to the ground.

5. The Bridge

The bridge is a great way to stretch your entire back. Lie down on your back with your feet flat on the floor, your legs bent, and your arms at your sides. Place your heels on top of your shoulders, then lift your torso and legs into the air. Hold for 30 seconds, then slowly lower your torso and legs to the ground.

Our goal is always to help our clients manage their lower back pain, and these 5 best lower back stretches are a great way to start. Always consult your doctor before starting any new exercise program, as they will be able to recommend the most appropriate stretch for your specific injury. Please don’t hesitate to reach out to us with any questions.