You can gently adjust your lower back at home with simple stretches. Focus on movements that improve flexibility and reduce tension.
Gentle Lower Back Stretches
Several stretches can help alleviate lower back discomfort. Remember to listen to your body and stop if you feel any sharp pain.
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Knee-to-Chest Stretch: Lie on your back with knees bent and feet flat on the floor. Gently pull one knee towards your chest, holding it for 20-30 seconds. Repeat with the other leg. This helps relieve tension in the lower back. As seen in the provided video, this stretch is effective in opening up the lower back.
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Spinal Twist: Lie on your back with knees bent. Extend your arms out to the sides. Gently drop both knees to one side while keeping your shoulders flat on the floor. Hold for 20-30 seconds, then repeat on the other side. This helps improve spinal mobility.
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Child's Pose: Start on your hands and knees. Bring your big toes together and sit back on your heels (as best as you can). Fold forward, resting your forehead on the floor. Extend your arms forward. Hold for 30 seconds to a minute. This stretch gently lengthens the lower back muscles.
Important Considerations
- Proper Form: Maintaining correct posture is crucial to avoid injury. Watch videos demonstrating proper form for each stretch before attempting them.
- Gradual Progression: Start with gentle stretches and gradually increase the duration and intensity as your flexibility improves.
- Listen to Your Body: Stop immediately if you feel any sharp pain.
- Consult a Professional: If pain persists or worsens, consult a doctor or physical therapist. They can provide a proper diagnosis and personalized treatment plan.
The video excerpt mentions pulling a knee across the body while keeping the upper body flat to feel a deep opening stretch in the lower back. This is similar to the knee-to-chest stretch described above, but with an added rotational element.
