Stretching the hip flexors can help restore your lower back to it’s natural curve. Long periods of sitting shorten your hip flexors (the muscles that originate at your lower back and pelvis and connect to your thigh bone), tilting your pelvis forward and increasing the arch of your lower back. 10 best lower back stretchesĭo two or three of these stretches every day, performing one to three rounds of each. For the best results, try to make stretching a part of your regular routine. Another thing: Keep in mind that stretching once a week won’t measurably improve your flexibility or decrease your lower back pain. “An aligned pelvis is vital to a well-functioning back,” says Todd Sinett, DC, a chiropractor and the author of 3 Weeks to a Better Back. Moves that boost flexibility in your spine will provide some lower-back pain relief, but stretching the muscles that support your pelvis (such as the hip flexors and hamstrings, or the muscles that run down the back of your thighs) is also key. Ready for relief? Keep reading to discover the best stretches for lower back pain-so you can stand taller and feel better. “That causes tension and pain.”Ĭorrecting your alignment takes a two-pronged approach: Strengthening exercises, like rows, to boost your back and shoulders’ ability to support your body and stretches to help restore muscles to their optimal lengths. “When the natural curve of the spine is out of alignment, weight and gravity are improperly channeled through the spine, hips, and legs,” says Jonathan Ericson, a certified personal trainer and director of sports science at the NY Sports Science Lab. And while conditions such as osteoarthritis-and injuries like a strained ligament-can cause back pain, poor posture is the most common culprit. A whopping four out of five people battle the nagging ache, according to the American Chiropractic Association. If you don’t have lower back pain now, you probably will at some point.
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