9 Stretches that will Relieve Lower Back Pain in Just 9 Minutes

The back pain most commonly occurs as a result of either sedentary or overactive lifestyle. This pain can be relieved by performing proper exercises and stretches.

By stretching the soft tissue, including the ligaments, tendons, and muscles in your back, spine, buttock, and legs, you will easily alleviate the back pain and stiffness. Here are 9 stretches which will relieve your lower back pain in only 9 minutes.

Relieve Lower Back Pain

Relieve Lower Back Pain


Sit down on the ground, place your hands behind your neck, and bring your feet towards your buttocks. Slowly touch your left elbow to your right knee. Bring the elbows back to the middle and repeat on the other side.

Knee Rolling

Lie down in a face-up position and draw your feet to the buttocks. Drop your knees to one side, bring them back, and repeat on the other side.

Knee Hugs

Lie down on your back and lift one of your knees to your chest. Hold the position for a few seconds, slowly return your leg to the ground, and then repeat with the other leg.

Abdominal Sides

Lying in a face-up position, arch your back up and push your bottom down. Hold the position for a few seconds, and then relax. Afterward, lift your bottom up and push your back downwards in order to reduce the arch.

Abdominal Exercise

Lie on your back, bend your knees and support your legs on a chair. Interlace your fingers behind your neck. Then, sit up and bring your elbows to your knees. You don’t necessarily need to touch them.

Bottom Walking

Sit down on the floor and pull yourself forward by lifting one side of your pelvis, followed by the other side. By doing so, use your feet and hands to support yourself.

Sidebending (1)

Stand on a firm surface and extend your arm toward your leg so that your spine bends sideways. While doing so, don’t twist your torso or bend forwards.

Sidebending (2)

Stand on a firm surface and lean against the wall. Move your pelvis towards the wall, and, after a few seconds, return to the initial position. Then, move your pelvis away from the wall, bending your spine.

Cat Stretch

Place yourself on the ground on your knees and hands. Pull your belly in and arch your lower back, spine, shoulders, and neck, allowing your head to drop. Then, tilt your head back, drop your back downward, and raise your tailbone.

John Borsov

Leave a Reply

Your email address will not be published. Required fields are marked *