Lower back pain is a problem that affects most people at some point in their lives. It can be caused by poor posture when sitting or standing, flexing awkwardly, or get up incorrectly. Lower or lumbar back pain (“lumbalgia”), is of the most common back pain and is not usually caused by a serious illness

If you suffer from lower back pain, people who remain active are likely to recover more quickly. The activity could start to be, from walking around the house to walking in the shops – or some exercises or stretching with formal movements.

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Back pain should get better in a few weeks or months, although some people experience long-term or keep coming backpain.

In most cases, the pain can go away on its own or sometimes therapies or treatments such as stretches are to relieve lower back pain. Stretches for lower back pain can also strengthen your stomach and leg muscles.

These help support your spine, which in turn can help relieve back pain. However, the right and wrong treatment for you will depend on the cause and severity of your lower back pain.

If you’re in pain, the following are 7 stretches to relieve pain in this region. Always seek medical advice before starting any type of exercises for back pain.

In this guide I will show you how to easily crack Your Lower Back Like a Chiropractor.

Stretches and Exercises to relieve lower back pain

1. Stretching the hamstrings

  1. Lie down with your back against the floor.
  2. Bend your left knee to aorund 90 degrees to make stable your hips.
  3. Slowly lift your right leg off the ground with your knee as straight as possible. Your right hip should not rise from the ground, and movement should only come from the hip (photo).
  4. As your foot zooms up, you’ll feel a stretch on the back of your leg.
  5. Keep your leg in this position for 30 seconds.
  6. After 30 seconds, relax your knee and repeat three times before switching to your left leg.

2. Knee-to-chest stretch

Don’t exercise from knee to chest when it causes or increases pain in your legs or back.

  1. Lie on your back, bent your knees and feet resting on the ground.
  2. Bring one oof your knee to your chest, keeping your other leg with your foot on the ground (photo)
  3. Press and hold your back down. Hold this position for not lesss than 15 to 30 seconds.
  4. Relax and lower your knee to the starting position again. Then Repeat with the second leg.
  5. Repeat for up to 2 to 4 times with each leg.
  6. For more stretching, put your other leg on the ground as you pull your knee toward your chest.

3. Stretching the spine


Use this movement to stretch the paravertebral muscles and strengthen the abdominal muscles.

  1. Lie on your back with your legs extended outward.
  2. Bend right to the knee and cross over the left part of your body.
  3. Hold in a position that allows you to feel a gentle stretch through the back and buttock muscles for 20 seconds.
  4. Squeeze your base muscles and turn back to the center.
  5. Repeat three times on each side.

4. Piriform stretch

There are a nmber of methods to stretch one of piriform muscle. Two simple ways include:

  1. Lie on your back letting your feet resting on the ground and your knees bent.
  2. Pull your right knee to your chest, hold your knee with your left hand, and pull it toward your left shoulder and hold the stretch.
  3. Repeat for each side.
  4. Lie on your back letting your feet resting on the ground and your knees bent.
  5. Rest sling your right leg over your left leg knee.
  6. Pull your left thigh toward your chest and hold your stretch.
  7. Repeat for each side.

Each piriform stretch is done for 5 seconds to begin and gradually increases to hold it for 30 seconds and repeats three times a day.

5. Stretching hip flexors

Hip flexors are the major psoas, minor psoas, and iliac muscle, all of which are inserted into the minor trochanter of the femur.

  1. To stretch the right hip flexors kneel into your right knee and put your left foot in your front so your left hip and knee are around 90 degrees.
  2. Put a cushion on the floor for your knee if it’s uncomfortable.
  3. Put your right hand on your right hip and push your right hip forward so that you are in front of your right knee.
  4. Keep your chest up and don’t lean forward on your hips.

6. Quadriceps stretch lying down

  1. Lie on your left side, then place your right hand on your right ankle while your left leg flexes slightly.
  2. Tighten the buttocks and pull your right ankle toward your buttocks while gently extending your leg.
  3. Don’t pull the heel all the way to the buttocks because this puts too much force on your knee instead of stretching your muscles.
  4. Hold the position for as long as desired and then switch to the other side. For if you feel knee pain.

7. Total backstretch


  1. Stand with your arm outstretched in front of a table or other sturdy object and lean forward and have your knees bent slightly so you can grasp the edge of the table with both hands. It can also be as shown in the photo.
  2. Keep your arms straight and head level with your shoulders. Hold this position for 10 seconds.
  3. Then stand with your left hand in front of you. Bring your right arm over your head with your elbow bent, and gently fold your upper body to the left.
  4. Be in this position for around 10 seconds, then switch sideways and repeat.
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Some slight discomfort at the start of the exercises should disappear as the muscles become stronger. However, if the pain in your back or any part of your body is worse and lasts more than fifteen to twenty minutes during exercise, stop exercising and go see your doctor.


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