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7 Lower Back Stretches to Reduce Chronic Pain and Improve Mobility

Welcome to the world of 7 lower back stretches to reduce chronic pain—a transformative journey for your body and mind. Discover the numerous benefits that go beyond physical fitness, enhancing your overall well-being and happiness. Let’s explore the power of exercise together and unveil the secrets to a healthier, more vibrant life.

Remember to perform these stretches gently, avoiding any sudden or jerky movements. If you experience increased pain or discomfort, stop the exercises and consult with a healthcare professional.

Child’s Pose:

  1. Start on your hands and knees.
  2. Sit back onto your heels, reaching your arms forward.
  3. Stretch your hands as far as possible while keeping your hips on your heels.
  4. Hold for 20-30 seconds, breathing deeply.
7 Lower Back Stretches to Reduce Chronic Pain and Improve Mobility

Cat-Cow Stretch:

  1. Begin on your hands and knees in a tabletop position.
  2. Inhale, arch your back, and lift your head and tailbone (Cow Pose).
  3. Exhale, round your spine, and tuck your chin to your chest (Cat Pose).
  4. Repeat for 1-2 minutes.
7 Lower Back Stretches to Reduce Chronic Pain and Improve Mobility

Seated Forward Bend:

    1. Sit on the floor with your legs extended.
    2. Hinge at your hips and reach forward toward your toes.
    3. Hold for 20-30 seconds, keeping your back straight.
7 Lower Back Stretches to Reduce Chronic Pain and Improve Mobility

Knee-to-Chest Stretch:

    1. Lie on your back with knees bent (you can also do it standing).
    2. Bring one knee toward your chest, holding it with both hands.
    3. Hold for 20-30 seconds and switch legs.
7 Lower Back Stretches to Reduce Chronic Pain and Improve Mobility

Pelvic Tilt:

    1. Lie on your back with knees bent and feet flat on the floor.
    2. Tighten your abdominal muscles and push your lower back into the floor.
    3. Hold for a few seconds and then relax.
7 Lower Back Stretches to Reduce Chronic Pain and Improve Mobility

Piriformis Stretch:

    1. Sit with one leg crossed over the other.
    2. Hug your knee with the opposite arm, gently twisting your torso.
    3. Hold for 20-30 seconds, then switch sides.
7 Lower Back Stretches to Reduce Chronic Pain and Improve Mobility

Hip Flexor Stretch:

    1. Kneel on your right knee with your left foot in front, forming a 90-degree angle.
    2. Push your hips forward, feeling a stretch in your right hip flexor.
    3. Hold for 20-30 seconds and switch legs.
7 Lower Back Stretches to Reduce Chronic Pain and Improve Mobility

Take the First Step Toward a Pain-Free Life with Holistiq Spine and Orthopaedics:

Say goodbye to persistent lower back pain and hello to a more mobile, active lifestyle. Take the first step on your journey to wellness with Holistiq by incorporating these 7 lower back stretches into your daily routine.

Invest in your well-being today, with the combined expertise of Holistiq and our tailored stretches, and rediscover the joy of pain-free living!

Schedule your consultation today and let the rejuvenation begin.

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