Lower back pain is common, and many things can cause it. Specific stretches can relieve lower back pain and improve the flexibility of the inflamed muscles. Lower back pain has a variety of possible causes. Depending on the underlying cause, a doctor may recommend certain back stretches for flexibility and pain relief.

Lower Back Stretches to reduce pain and improve your mobility, Lower back pain may be a symptom of an underlying condition, like kidney stones or acute pancreatitis. While stretching isn’t a remedy for all lower back pain, it can provide relief in many instances. Read on to learn seven stretching exercises that can help.

What are your best stretches for your lower back pain?

For your Lower Back Stretches to reduce pain and improve your mobility, be especially gentle and cautious if you have any injury or health concerns. It’s best to talk with a doctor before starting any new type of exercise, especially if you may be in pain due to a recent injury.

You can do these stretches once or twice a day. But if the lower back pain seems to get worse, or you’re feeling very sore, it may be best to take a day off from stretching.

The Steps are as follow:

1. Child’s Pose.

Its relaxing effect on your body also helps loosen up tight lower back muscles, promoting flexibility along the spine.

To do child’s pose:

• With your hands and knees on the ground, sink back through your hips to rest them on your heels.
• Hinge at your hips as you fold forward, walking your hands out in front of you.
• Rest your belly on your thighs.
• Extend your arms in front of or alongside your body with your palms facing down.
• Focus on breathing deeply and relaxing any areas of tension or tightness.
• Hold this pose for up to 1 minute.

2. knee-to-chest stretch

Knee to chest stretch, They help us to move around, perform various activities, and even maintain our balance and posture.

To do Knee to chest stretch:

• Lie on your back while keeping both knees bent and your feet flat on the floor. While optional, you can place a pillow or cushion under your head as shown in the video example.
• Grab the back of your thighs with hands just below the knees and pull them into your chest until you feel a good stretch in your glutes and lower back. You can also hold the top part of your knees if more comfortable.
• Hold the stretch position for about ten seconds, then relax your legs and repeat two more times.

3. Seated Spinal twist.

This classic twist stretches your hips, glutes, and back. It increases spine mobility and stretches your abdominals, shoulders, and neck. The pressure of this stretch also stimulates your internal organs.

To do a seated spinal twist, follow these steps:

• it on the floor with both legs extended out in front.
• Bend your left knee and place your foot outside your right thigh.
• Place your right arm on the outside of your left thigh.
• Place your left hand behind you for support.
• Starting at the base of your spine, twist to the left side.
• Hold this pose for up to 1 minute.
• Repeat on the other side.

4. Cat-Cow

The Cat-Cow Stretch It involves moving the spine from a rounded position (flexion) to an arched one (extension). Each movement is done in conjunction with either an inhalation or exhalation of the breath, making this a simple vinyasa, which links breath to movement.