5 Best Stretches For Lower Back Pain And Sciatica

Looking for the Best Stretches for Lower Back Pain and Sciatica?  

In this article, you’re going to learn the 5 Best Stretches for Lower Back Pain & Sciatica.

Once you have mastered these stretches, you can say goodbye to that stiff, achy and about to spasm back.

 best stretches for lower back pain

Try doing these 5 stretches at least two to three times a day.

Once your low back is feeling less sore, you can reduce the stretches to once a day and then three to four times per week for basic back health maintenance.

SO when you’re ready to start, just lie down on the floor

Pelvic Tilt Warm Up

We’re going to start with a Pelvic Tilt Warm Up.

All you have to do is lie on your back with your knees bent and feet flat on the floor.

In this relaxed position, the small of your back shouldn’t be touching the floor.

To do a pelvic tilt you tighten your abdominal muscles or abs so that the small of your back presses against the floor.

Hold for 5 seconds, and then relax.

pelvic_tilt-cdc_strength_training_for_older_adults

Repeat this move three times and gradually build to 10 repetitions.

Next, take a deep breath and on the exhale contract your abs, pulling your belly button towards your spine.

Hold for 5 seconds and Repeat 10 times.

Now, you are ready to begin doing the 5 best stretches for lower back pain.

Best Stretches for Lower Back Pain #1: Hamstring Floor Stretch

 

Best Stretches for Lower Back Pain

 

This is one of the best hamstring stretches for lower back pain.

Begin by laying flat on the floor with your knees bent.

Contract your abs while bringing one leg up, keeping your knee straight.

Grasp behind the calf muscle and hold for 20 seconds. Do this three times for each leg.

You can always use a Stretch Out Strap to assist you in getting a deeper hamstring stretch.

Best Stretches for Lower Back Pain #2: Knees to Chest Stretch

 

 

Best Stretches for Lower Back Pain

 

While you’re still on your back, with your knees bent, grab your left knee and pull it to your chest.

Hold for 20 seconds.

With your abs contracted, try to straighten your right leg.

Now if you experience any soreness in your lower back, just keep your right leg bent.

Repeat this move with the other leg.

Best Stretches for Lower Back Pain #3: Spinal Stretch

Best Stretches for Lower Back Pain

 

Remain on the floor and stretch both legs out.

With your right arm stretched to the right, lift your right knee and move it across your left knee.

Contract your abs before bringing your knee up and over the leg.

Hold for 20 seconds.

Repeat this move with the other knee.

Best Stretches for Lower Back Pain #4: Piriformis Stretch

best stretches for lower back pain

 

When performing the piriformis stretch, make sure to contract your abs before crossing your leg and resting your foot on the other knee.

Hold this stretch for 30 seconds and then repeat with your other leg.

Best Stretches for Lower Back Pain #5: Seated Hip Stretch

best stretches for lower back pain

 

While in a sitting position, cross your right leg over your straightened left leg.

Hug your right knee with your left arm, making sure to keep your back straight.

Hold this stretch for 30 to 60 seconds, and then repeat on the opposite side.

I hope you enjoyed this stretching series and your lower back and hips are feeling 10x more limber and revitalized.f you’re still feeling a little stiff and achy in your low back and hips…

If you’re still feeling a little stiff and achy in your low back and hips…

Then I suggest you check out this ebook called Sciatica SOS.

This 86-page ebook is written by a former sciatica sufferer who figured out a way to rapidly resolve his low back pain and sciatica problems.

Sciatica SOS is chalk full of helpful tips and tricks that will help combat your sciatic pain.

best stretches for lower back pain

 

In it, you’ll learn core strengthening exercises, low back and sciatica stretches, home remedies for sciatica, sleep therapy and diet tips and bunch of other gold nuggets of pain relieving wisdom.

Check out my Sciatica SOS review here.

 

You might also like…

4 Best Sciatic Nerve Pain Exercises 

7 Exercises That Will Strengthen Your Core and Save Your Back

 

share this article

The best massage therapist ever! Have had chronic neck, shoulder and upper back pain for two decades, since my early 20s and been to so many massage therapists with only minor relief. However, Morgan is truly a genius — has relieved my aches and pains entirely with once weekly or twice a month treatments. I highly recommend him to everyone. He is a really nice person, too, with an understated unpretentious space in a lovely old house.

- Susan Eaton