These 6 Stretches to Ease  Lower  Back Pain

Child’s Pose 

This classic yoga stance softly stretches your gluteus maximus, lats, and spinal extensors. It eases spine, neck, and shoulder pain.Relaxing your body loosens tight lower back muscles, enhancing spine flexibility.

Knee-to-chest stretch 

This stretch relaxes hips, thighs, and glutes and enhances relaxation.Steps for the knee-to-chest stretch:Lay on your back with knees bent and feet flat.Left knee bent or straight out on floor.

Piriformis stretch 

Parieformis is a muscle deep in your bottom that this stretch works. If this muscle is tight and hurting in your legs and lower back, stretching it might help.

Seated spinal twist 

You can stretch your back, glutes, and hips with this traditional twist. It makes your back more flexible and stretches your shoulders, neck, and abs. The pressure of this stretch also wakes up your organs inside.

Pelvic tilt 

Pelvic tilts make your ab muscles stronger, which makes your lower back feel better when it hurts and is tight. In addition, they are good for your hips and hamstrings.


Cat-Cow awakens your spine and stretches your shoulders, neck, and chest.Get on all fours in a tabletop position.While inhaling, press your hands and feet to fill your belly with air and look up.

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