Revitalise your back with 6 stretching exercises: Side bend to Lying trunk rotation

Striking right balance between movement and rest is crucial and when lower back pain strikes, gentle exercises and stretches might be remedy you need.

2 things you need to kw

• Gentle movement aids lower back pain relief effectively.
• Controlled breathing signals nervous system for pain reduction.

Why rest isn’t always answer?

Contrary to common belief, resting might exacerbate lower back pain. Gentle movement is often key. Cleveland Clinic recommends exercises and stretches that t only alleviate pain but also prevent stiffness from setting in.

Best stretches and exercises for lower back pain

Lying trunk rotation

This simple yet effective exercise involves lying on your back, gently rotating your knees from side to side. Hold each stretch for 5-10 seconds, repeating 3-5 times on each side.

(Lying trunk rotation focuses on spinal and hip | Im: iStock)

Supported Cat-Cow

Modified for those with back pain, this variation involves placing your hands on a surface and gently moving through cat-cow yoga pose to enhance spinal flexibility.

Side bend

Standing with arms stretched overhe, this stretch targets sides of your abs and back. Maintain balance by holding onto a counter or table while stretching.

(Side bend targets abs and back | Im: X)

Standing child’s pose

apted for ease on an aching back, this modification involves placing hands on a countertop and stepping feet back. Hinge at hips to create a straight liner from hands to tailbone, holding for 5-10 seconds.

Bridge

Ideal for spine realignment, bridge pose engs your glutes to alleviate lower back pain. Perform this stretch on floor or in bed, lifting your hips and holding for 3-5 seconds.

(Bridge pose engs glutes | Im: iStock)

Trition Child’s pose

For those able to get on floor, tritional child’s pose helps relax back. Kneel with your bottom on your heels, arms stretched forwards on surface below, holding for 10-30 seconds.

Embrace se exercises and stretches tailored to your comfort and fitness level to reclaim a pain-free lower back and maintain a healthier, more balanced lifestyle.