Do you suffer from lower back pain? Well you’re not alone. Millions of people around the world experience lower back pain at one point in their life.

But just because something is common doesn’t mean you have to accept it. After all, your lower back is a very important part of your body, since just about every single movement you make in your life is stabilised and supported by your lower back.

By not seeking treatment you’re not only neglecting your physical health but also your mental health too. The good news is that there are some easy stretches that can help provide you relief from lower back discomfort.


What causes back discomfort in the lower back?

Aside from the more usual medical causes of lower back pain, like osteoarthritis, extended sitting or standing is a major source of lower back discomfort.

The less you utilize your stabilizing muscles, the weaker they get and the more difficult it is for them to do their job when you need them, resulting in pulled, strained, or sprained muscles (and lots of pain).

Picking up your child, carrying something heavy, or turning the wrong way in the automobile can all create lower back discomfort if your muscles are weak.

These yoga positions relieve lower back discomfort by relaxing tight muscles and strengthening weak muscles.

However, remember to take your time getting into each posture, and if anything hurts, stop!

Adapt your practice to how your body is feeling at any given time, and be patient with yourself to avoid aggravating your back discomfort.

Strong abdominal muscles can really help with lower back pain, so don’t neglect your core muscles either

Want to know how to relieve tension in your lower back? Keep scrolling to know more!


Cat-Cow Pose

During your warm-up, Cat-Cow is an excellent technique to stretch your hips, chest, and back.

knees bent

Start off with a tabletop pose, on your hands and knees. Make sure your knees are squarely beneath your hips and your wrists, elbows, and shoulders are parallel to the floor. With your eyes on the floor, keep your head in a neutral position.

Lift your sitting bones and chest to the ceiling as you inhale, allowing your belly to descend to the floor.

Raise your brows and stare straight ahead. Exhale while rounding your spine toward the ceiling, keeping your shoulders and knees in place.

opposite leg

Allow your head to fall to the floor, but keep your chin from collapsing into your chest.

Follow the tempo of your breath as many times as needed (10–20 inhales and exhales is a decent amount).


Downward-Facing Dog Pose

Downward-Facing Dog Pose is possibly the most well-known of all the yoga poses. This one can loosen up your shoulders, back, hamstrings, and other tight regions by extending and strengthening them.

With your starting position in Tabletop, begin on your hands and knees. Curl your toes under, drive your shoulders towards your ears, and raise your hips up and back.

Pull your forearms toward the front of the room by pressing down forcefully with your fingertips and palms.

While engaging your outer upper arms, roll your inner upper arms toward the wall in front of you.

Allow your shoulder blades to rotate out and up, away from your spine and toward your outer armpits, as you engage your shoulders (upward rotation).

Bend your knees slightly to elevate your hips higher if your lower back feels rounded. Don’t bother about straightening your legs; you want a straight line from your wrists to your shoulders to your hips.

Return your gaze to your feet to ensure they are parallel and hip-width apart. Finally, relax your neck by letting your head drop freely and softly gazing toward your feet. Return to Tabletop or Child’s Pose after a few breaths of holding.


Child’s Pose

Child’s Posture is not only a relaxing or tranquil pose, but it also gives your back and hips a good stretch.

bent knee

Kneel down on the ground. Sit on your heels and touch your big toes together, then split your knees roughly as wide as your hips.

Take a deep breath out and place your body between your thighs..

Lift the base of your head away from the back of your neck as you lengthen your tailbone away from the rear of your pelvis. Place your brow on the mat.

Extend your arms in front of you, palms down, fingers spread wide. Rest anywhere from a few breaths to a few minutes in this position.


Standing Forward Bend

Standing Forward Bend may appear to be a simple position, but it stretches and releases your hamstrings, calves, and hips, strengthens your quadriceps, and relieves tension.

Stand tall with your hands on your hips. To stretch the front torso, exhale and lean forward at the hips, not the waist.

professional medical advice

Bring your hands or fingertips to the floor slightly in front of or alongside your feet, or bring your palms to the backs of your ankles, if feasible, with your knees straight.

Cross your forearms and grasp your elbows if this isn’t feasible. Lift the sitting bones toward the ceiling by pressing the heels firmly onto the floor. Slightly inward turn the upper thighs.

Lift your body slightly with each breath. Release a little more into the position with each breath. Allow your head to hang from the root of your neck, which is located deep between the shoulder blades in the upper back.


Sphinx Pose

This mild backbend is ideal for beginners or as a warm-up at the start of your practice to stretch and strengthen your back while stretching your chest, shoulders, and abdomen.

Lie on your stomach with your legs crossed. Firm your tailbone on your pubis while lengthening it toward your heels.

Then, by rolling your outer thighs toward the floor, twist your thighs inward.

This helps to protect your lower back and sacrum (the downward-facing triangle bone at the rear of your pelvis) in a backbend by broadening and lengthening it.

To protect your lower back, stretch as you get into this posture and make sure your buttocks are engaged.

shoulder pain

Place your elbows beneath your shoulders and your forearms parallel to each other on the floor. Take a deep breath in and pull your upper torso and head away from the floor into a moderate backbend.

Draw your lower belly away from the floor very gently—no sucking in, stiffening, or rigidity—to support and distribute the curve of your backbend more equally over the length of the spine, calming your lower back.

Hold the position for 5–10 breaths before lowering your torso to the floor. If you’d like, repeat the process.


Knee To Chest Stretch

neck pain

Knees-to-Chest Pose’s main advantage is that it stretches and relaxes your lower back, which can help to relieve lower back discomfort.

Lie flat on your back with your legs fully extended. Gently pull your knees as near to your chest as possible with a bent knee. Make sure your other leg is stretched out properly so your inner thighs are also engaged.

Hug your knees to your chest with both hands holding your shins or thighs.

Repeat this process with the other leg.

Massage your lower back by gently rocking from side to side. Stay in this posture for as long as you like, then return to the completely reclined position.


Fix Your Lower Back Pain Problems with Elite Spine Centres!

Don’t have the time to incorporate a stretch routine into your daily life? Don’t worry about it! Elite Spine Centres has your back (literally!).

Elite Spine Centres can provide you with the professional medical advice you need to help with whatever joint problems you might have. Whether you’re experiencing tight back from sitting down at work for too long, or a sports injury, we likely have the perfect treatment for you!

So if you’re planning on seeking treatment at a chiropractic clinic in Singapore, look no further! Elite Spine Centres has it all.

Making you feel great in your body is our aim. Contact us now if you have any further questions on our treatment processes and services.