9 Stretches To Ease Lower Back Pain

It’s safe to assume that if you’re reading this you probably sit at your computer for a long time. It’s ok, we’re not judging you, we all have desk jobs, even those lucky enough to be freelancers still sit at their laptops for hours. And therefore we all experience back pain, especially lower back pain. In order to ease that pain or prevent it, you’ve got to move around. Make sure you go for walks, or at least stand up every 30 minutes or so to do a short work or a couple of stretches. Speaking of stretches, here are the best stretches to ease lower back pain. Try to do these daily if you want to see real results and forget about lower back pain.

1. Child’s Pose

Doing the child pose is a great way to take the pressure off of your lower back. When doing it you elongate your spine while also decompressing and aligning it. It’s a nice stretch and it feels good. Start out on all fours with your knees hip-width apart and lay your torso down on your thighs. Put your hands up in front of you and try to stretch forward, as if to elongate your whole spine and neck. It’s best to relax into it and stay in the pose for at least a minute or two.

2. Trunk Rotation Stretch

This is a great stretch to do and if you’ve been sitting all day long you’re bound to feel your muscles relaxing and might possibly feel that satisfying crack as you do it. The idea is to lay down on your back, keep your shoulders and upper back flat on the floor while twisting your feet first to one side, then the other.

3. Cat/Cow

This is another stretch that you might’ve come across is you’ve ever done yoga. It’s a great way to get your spine moving after a long day of sitting at a desk. Start on all fours with your wrists under your shoulders and your knees under your hips. First, round up your spine and drop your head down to imitate a scared cat. Do this on an exhale. Then do the opposite and pull up your head and chest, arch your back and lift your tailbone up. This is the cow part of the stretch. Do this part on an inhale. Go back and forth for a couple of minutes.