6 of the best stretches for your lower back || Dunnebells

Lower back pain is a familiar concern for a lot of us as we live a more sedentary lifestyle. Long desk hours, poor posture, heavy lifting, household chores and some repetitive motions can be a few of the reasons for the increase of lower back pain during weight loss programs.

However, in some cases, conditions like kidney stones and fibromyalgia can also cause lower back pain.

While we may not be able to make drastic changes to our essential routine tasks, we can make time for these best lower back stretches to reduce pain and stiffness.

6 OF THE BEST STRETCHES FOR YOUR LOWER BACK

Perform each movement for a few minutes each (or whatever feels good).

1. PELVIC TILT

To strengthen the abdominal muscles, the pelvic tilt can be very effective. This is a very common stretch for women after having a baby. It improves core strength and benefits the glutes and hamstrings. This is one of the best lower back stretches that you can do at any time. 

To perform the pelvic tilt, lie flat on your back with knees bent and feet flat to the ground (about shoulder distance apart). Tighten your abdominal muscles and bend the pelvis region up as you flatten your back. No need to lift your back off the ground, small simple rotations are what we are going for here. Hold the position for a few seconds and then repeat.

2. PIRIFORMIS STRETCH

This lower back stretch targets the piriformis and is so helpful in getting rid of the pain and tightness in the lower back and buttocks. 

Start with lying flat on your back with bent knees and feet flat on the ground. Bring the right ankle to the base of your left thigh. Pull up towards the chest with your hands placed behind the left thigh. Hold it for a minute or two as you feel the stretch and then switch legs.

3. SEATED DOUBLE-LEG HAMSTRING STRETCH

Start in a seated position with your legs extended in front of you with a pillow under your calves. Lean forward to grasp your feet (or as low down your legs you can get) while moving your head towards your toes. Continue to look at your toes, hold the position, and repeat. Don’t forget to breathe.

4. SINGLE KNEE TO CHEST

This great lower back stretch and weight loss exercise targets at the hips, thighs, and the glutes as well as providing relief to your lower back. To perform it, lay flat on your back with knees bent and feet flat on the ground. Extend your left knee along the floor or keep it bent. Bring your right knee to your chest and hold it with your hands clasped at the thighs or shinbone. Hold this position for a minute, then lower your bent leg. Switch your leg and repeat.

Bonus: If you have a bellyache, do this as it aids with digestion. Start with your right leg, and then your left leg.

5. CHILDS POSE

One of the BEST stretches for your lower back as it is a very low impact and you can control how deep into this stretch you go based on tightness. Start in a tabletop position, with your hands and knees on the ground, and your torso angling down to the floor. Make your knees the width of your mat and fold forward, hinging at your hips with arms extended in front of you. Rest the belly on the thighs and extend the arms with palms facing up, in front or alongside your body. Hold this pose for a minute or two, breathe deeply and repeat.

6. SEATED SPINAL TWIST

In a seated position have both legs extended in front of you as straight as possible. Cross one leg over the other and place the foot of that leg on the ground flat. With the hand of the side of the straight leg, push the outer side of your bent knee and twist your torso. Hold the pose for at least 30 seconds and switch the limbs to repeat this move on the other side.

STRETCHES FOR YOUR LOWER BACK SUMMARY

While you perform these lower back stretches during the best weight loss lifting program, be careful about any underlying health concerns or injuries you might have. Do not push your body's limits, start low, and increase the count slowly. I recommend spending at least 15 minutes each day on your mobility, including these back stretches. If pain worsens, see a professional in person.

Once you are feeling ready to strengthen your back muscles with some strength training and online fitness training programs you can then move onto one of my favourite circuits 6 exercises that everyone should be doing regularly that have incredible benefits on your body (with demo videos)

For tips like this every week, jump in the FREE community group here.

Are you ready to try something completely different when it comes to weight loss exercise? Join me, one powerful group of women on one transformation adventure in the next 8-week weight loss programs. Apply here. Spaces limited. 

Stay strong. Be the fire.