Revitalise your back with 6 stretching exercises: Side bend to Lying trunk rotation

Striking the right balance between movement and rest is crucial and when lower back pain strikes, gentle exercises and stretches might be the remedy you need.

2 things you need to know

• Gentle movement aids lower back pain relief effectively.
• Controlled breathing signals the nervous system for pain reduction.

Why rest isn’t always the answer?

Contrary to common belief, resting might exacerbate lower back pain. Gentle movement is often the key. Cleveland Clinic recommends exercises and stretches that not only alleviate pain but also prevent stiffness from setting in.

Best stretches and exercises for lower back pain

Lying trunk rotation

This simple yet effective exercise involves lying on your back, gently rotating your knees from side to side. Hold each stretch for 5-10 seconds, repeating 3-5 times on each side.

(Lying trunk rotation focuses on spinal and hip | Image: iStock)

Supported Cat-Cow

Modified for those with back pain, this variation involves placing your hands on a surface and gently moving through the cat-cow yoga pose to enhance spinal flexibility.

Side bend

Standing with arms stretched overhead, this stretch targets the sides of your abs and back. Maintain balance by holding onto a counter or table while stretching.

(Side bend targets abs and back | Image: X)

Standing child’s pose

Adapted for ease on an aching back, this modification involves placing hands on a countertop and stepping feet back. Hinge at the hips to create a straight liner from hands to tailbone, holding for 5-10 seconds.

Bridge

Ideal for spine realignment, the bridge pose engages your glutes to alleviate lower back pain. Perform this stretch on the floor or in bed, lifting your hips and holding for 3-5 seconds.

(Bridge pose engages glutes | Image: iStock)

Tradition Child’s pose

For those able to get on the floor, the traditional child’s pose helps relax the back. Kneel with your bottom on your heels, arms stretched forwards on the surface below, holding for 10-30 seconds.

Embrace these exercises and stretches tailored to your comfort and fitness level to reclaim a pain-free lower back and maintain a healthier, more balanced lifestyle.