5 Stretches To Reduce Lower Back Pain

Back pain has become the single leading cause of disability, and is one of the most common injuries sustained at work. Experts estimate that close to 70% of people will experience some sort of back pain over the course of their lives. What exactly causes back pain? And what can we do to prevent it?

The two most common causes of back pain are strains and sprains. These injuries can occur when lifting something too heavy, or not lifting things safely. Having poor posture can also lead to back pain by pushing the muscles in your lower back past their tolerable limit. Poor standing or sitting posture has been shown to actually make back pain worse. Here are some quick tips if you are typically sitting for long periods of time.

• Sit up straight with your body supported against the back of your chair.
• Don't slump over your keyboard.
• Take breaks often, and stand or walk around.

Incorporating core exercises and being active throughout the day can help strengthen your abs and lower back. Without a strong core, your body places more stress on your discs and ligaments, which increases the likelihood for injury. Stretching your lower back can also help tremendously for loosening those muscles and releasing the tension that has been built up throughout the day. Below are some stretches we believe can help with lower back pain.

1. Spinal Twist

Sitting flat on the floor with your legs straight in front of you, take your left foot and place it flat on the ground on the outside of your right knee. Take your right arm and place your elbow on the outside of your left leg. Slowly turn your torso and head to the left. Hold this pose for about 1 minute, rest and repeat.

2. Revolved Head-to-Knee

Bend your right knee and bring the heel to your inner thigh. Inhale as you extend your arms up to the sky, and exhale as you lean your torso to the left until the back of your left forearm can rest on the ground. If you cannot bring your arm all the way down, you can place your arm on your thigh. Hold this pose for about 1 minute, rest and repeat. Remember not to stretch past your comfort level, and safely modify the stretches.

3. Balsana

Starting on your hands and knees, begin to spread your knees as wide as the mat (or as far as you can comfortably). Let the tops of your feet face the floor with the big toes touching. Slowly bring your stomach to the floor and relax your shoulders. If you need to adjust, feel free to place your head on your hands or make fists to support yourself. Hold this pose for about 1 minute, rest and repeat.

4. Regular Head-to-Knees

Begin by sitting flat on a mat with your shoulders relaxed and palms facing the floor. Take a deep breath. Lengthen your spine and bring your torso down to your legs to grab your feet. If you cannot reach your feet, reach and grab your ankle or calf. Exhale, and hold this pose for about 1 minute. Rest and repeat.

5. Cat Cow

Start on your hands and knees with your wrists aligned with your shoulders. Keep your knees and feet hip-width apart and look straight ahead. Inhale as you lift your chin and chest towards the ceiling, and let your belly drop towards the mat. Exhale as you bring your belly back up. Lower your head and round back towards the ceiling. Repeat this about 3-4 more times, then come back to your beginning position.