Best Stretches for Lower Back Pain

3. Supine Twist: Unwinding Tension

The Supine Twist is a restorative stretch that targets the lower back and oblique muscles, offering a gentle twist to release tension. Lie on your back with your knees bent and feet flat on the floor. Extend your arms to the sides, then slowly drop your knees to one side while keeping your shoulders grounded. This twist elongates the spine and massages the internal organs, promoting detoxification and relaxation. The gentle rotation helps to alleviate discomfort and improve spinal flexibility, making it an essential component of any lower back tension-relief routine.

4. Knees-to-Chest Stretch: Nurturing Relief

The Knees-to-Chest stretch is a simple yet effective way to release tension in the lower back and hips. Lie on your back and gently draw your knees towards your chest, hugging them with your arms. This position compresses the lower back, encouraging the release of stress and tension. It also stimulates circulation in the lumbar region, enhancing nutrient delivery and promoting healing. As you hold this stretch, focus on your breath, allowing each exhalation to deepen your relaxation and connection to your body, nurturing a sense of relief and comfort.