5 Amazing Stretches for Lower Back Pain for Immediate Pain Relief so You Can Get Back to Gardening, Walks in the Park, and Time With Grandkids

Are you tired of being sidelined by lower back pain when all you want to do is enjoy your time with grandkids, go for leisurely walks in the park, or tend to your beloved garden?

I appreciate you may be feeling upset or frustrated that you’re not able to do the things you want to do, but it’s very common and there are things you can do to get better.

You’re not alone.

Lower back pain can be a real hindrance and stop you from doing all the things you love.

As we age, it’s essential to prioritize our physical well-being to stay active and engaged with the activities we love.

Read this blog to explore five amazing stretches for lower back pain that can provide immediate relief and help you maintain your active lifestyle.

Knee-to-Chest Stretch

This simple yet effective stretch targets the lower back and helps alleviate pain and tension.

Lie on your back with your legs extended.

Slowly bring one knee toward your chest while keeping the other leg flat on the floor.

Hold for 20-30 seconds, then switch legs.

Repeat this stretch 2-3 times on each leg.

5 Amazing Lower Back Pain Stretches

Cat-Cow Stretch

The cat-cow stretch is a gentle way to improve flexibility in the spine, reducing lower back pain and increasing mobility.

Start on your hands and knees in a tabletop position.

Inhale as you arch your back (the cow position).

Exhale as you round your back (the cat position).

Repeat this sequence 10-15 times.

Child’s Pose

Child’s pose is a fantastic stretch for your lower back and also helps to relax your entire body.

Begin in a kneeling position with your big toes touching.

Sit back on your heels and stretch your arms forward, lowering your chest toward the floor.

Hold for 30 seconds to 1 minute, breathing deeply.

Piriformis Stretch

The piriformis stretch is excellent for targeting the deep muscles of the lower back and hips.

Lie on your back with your knees bent.

Cross one ankle over the opposite knee.

Gently pull the uncrossed leg toward your chest.

Hold for 20-30 seconds, then switch sides.

Repeat 2-3 times on each side.

Standing Back Extension

This stretch helps to counteract the effects of sitting for extended periods and provides relief to the lower back.

Stand up straight with your feet shoulder-width apart.

Place your hands on your lower back for support.

Slowly arch your back, leaning backward.

Hold for 15-20 seconds, then return to the starting position.

Repeat 2-3 times.

Incorporate these stretches into your daily routine to experience relief from lower back pain and regain your active lifestyle.

Remember to listen to your body, and if any stretch causes pain or discomfort, stop immediately.

The Best Treatment For Lower Back Pain 

At Penrose Physical Therapy Clinic in Lacey, we understand the importance of staying active as we age.

Our team is dedicated to helping you achieve your wellness goals.

If you’re experiencing persistent lower back pain, it’s essential to consult a healthcare professional for a comprehensive assessment and personalized treatment plan.

As the leading back pain expert, I’ve helped thousands of people recover from back pain and return to doing all the things they love.

If you want to find out more about working with me, you can choose one of the free options below.

For more information on natural back pain relief, you can download our free advice report where I’ve put together lots of useful information for people struggling with back pain.

Free Back Pain Report

If you want to speak to our expert team, you can arrange a free telephone consultation during which we can discuss in more detail your specific needs and how we can help you recover without painkillers, injections, or surgery.

Free Telephone Consultation

If you prefer to see us in person, you can come to our Lacey physical therapy clinic for a free discovery visit where we can show you around the facilities and discuss our treatments.

Free Discovery Visit

Don’t let lower back pain hold you back from enjoying activities you love.

Our expert team is here to support you on your journey to recovery.

More Free Advice

If you want to stay up to date with the latest advice on how to treat back pain naturally, you can follow us on social media and read our expert articles.

Follow us on Facebook and Instagram for more free tips and updates from our Lacey physical therapy clinic.

You can also subscribe to our YouTube channel for more expert advice.

If you want to find out how we helped other people in the Lacey area, you should listen to our podcast and success stories from our patients.

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