Lower back pain is a common issue experienced by many individuals. Some of the most common reasons for lower back pain include poor posture, muscle strains, or sprains. Also, these can be the reasons for lower back pain including obesity, lack of exercise, and poor sleeping habits.

Stretching, proper posture, regular exercise, and maintaining a healthy weight can help to prevent and alleviate lower back pain.

Read on to know the lower back stretch benefits, the type of exercise for lower back stretch, and much more.

Type of exercise for the lower back stretch

The below exercise can help strengthen, stabilize, and support the lower back.

Here are the top 4 lower back stretches to lower back pain:

Cat/Cow stretch

  • Start with your hands and knees shoulder-width apart
  • Inhale, arch your back, and look up toward the ceiling{upside}
  • Then, exhale, round your back, and tuck your chin toward your chest
  • Repeat this sequence 10 times
lower back stretch benefits - cow pose

Child’s pose

lower back stretch benefits - Child pose
  • Start on your hands and knees and slowly lower your hips towards your heels while stretching your arms out in front of you
  • Rest your forehead on the mat and breathe deeply
  • Hold for 30 seconds
lower back stretch benefits - cobra pose

Cobra pose

  • Lie on your stomach with your hands directly under your shoulders
  • Inhale as you lift your chest off the ground and press into your hands
  • Hold for 10-15 seconds and then release

Also Read: Bad Fruits For Weight Loss

Seated forward fold

  • Sit on the ground with your legs straight out in front of you
  • Slowly reach forward and try to touch your toes
  • Go as far as you can go and hold for 30 seconds

These stretches will help reduce lower back pain and build strength in your back muscles.

Lower Back Stretch Benefits

One of the most important areas of the body to focus on is the lower back. This area is often neglected, but it is critical for overall health and mobility.

Here are 5 lower back stretch benefits for you:

Improves flexibility

lower back stretch benefits

One of the most obvious lower back stretch benefits is improved flexibility. Tight muscles in the lower back can lead to a limited range of motion, which can make it difficult to perform simple movements.

By stretching this area regularly, you can improve your flexibility and range of motion.

Related Read: Upper Body Fat Loss Workout

Reduces the risk of injury

Tight muscles in the lower back can increase the risk of injury during exercise and other physical activities.

By stretching your lower back regularly, you can reduce the risk of injury and improve your overall physical health.

Relieves pain

lower back stretch benefits

Stretching helps prevent lower back pain, stretching can help alleviate your pain. Tight muscles in the lower back can put pressure on the nerves and cause pain.

Stretching can help to relieve this pressure and reduce pain in the lower back.

Improves posture

Improving posture is one of the most prominent benefits of lower back stretching.

Poor posture is a common problem that most individuals face. By stretching the lower back, you can improve your posture and reduce the risk of developing back problems in the future.

Also Read: Easy Ab Workouts For Beginners

Reduces stress

lower back stretch benefits

Stretching is a great way to reduce stress and release tension in the body. You can release tension and promote relaxation throughout the body just by giving 5 minutes to the lower back stretch.

Eliminate lactic acid

During intense workouts, our body produces lactic acid that causes muscle fatigue and soreness. Stretching eliminates lactic acid and helps relax the muscles.

Speed recovery

Stretching help pump blood circulation and also eliminate lactic acid which allows muscle repair and recovery.

lower back stretch benefits


These are the exercise and lower back stretching benefits one can get simply by stretching.

Lower back exercises can help with many things in daily life, from walking to good posture. Doing 10 minutes of lower back stretching regularly can keep your lower back flexible and strong. So, the next time you hit the gym or go for a run, make sure to include some lower back stretching exercises.

Suggested Read: Stretching in the rehabilitation of low-back pain

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