Three easy stretches for back pain

If you are experiencing a stiff lower back, a few simple stretches can make a big difference. These three simple stretches can be incredibly effective in easing discomfort and improving mobility. They’re gentle, easy to do at home, and a great way to release tension.

1. Knee side-to-side stretch

Lie on your back, bend your knees, and gently rock them side to side.

This movement helps to loosen up the lower back and gently mobilise the spine.

2. Knees-to-Chest Stretch

Lie on your back and pull both knees toward your chest, hugging them gently.

This stretch provides a deep release for the lower back muscles and can feel great after sitting for long periods.

3. Figure 4 Stretch

Lie on your back, cross one ankle over the opposite knee, and gently pull the supporting leg toward your chest.

This stretch targets the glutes and deep hip muscles, which can contribute to lower back stiffness.

Important: These exercises are great for a stiff lower back, but if your pain is severe, consult a appropriate healthcare professional before trying them. If you have a herniated disc or sciatica, these movements could aggravate symptoms. If you do try these exercises, listen to your body and stop if the pain worsens.

Happy stretching!

Barry @ The Moving Body