Perhaps one of the major contributors to the ever increasing rate of back pain is the amount of time that we spending sitting and inactive. The human body was not designed to be stationary and when we spend long periods sitting we place enormous amounts of stress and strain upon the joints of the lower spine as well as the supporting muscles, discs, nerves and ligaments. Without seeing an appropriately trained professional such as a Chiropractor you can try these simple and easy to follow home flexibility stretches for lower back pain.
Supine Hamstring Stretch
This stretch is fantastic for improving hip mobility while also reducing stress that is placed upon the pelvis and lower back. During sitting our hamstrings become contracted therefore meaning they become shorter and tighter. Having flexible hamstrings is important to achieve good posture. Hold this stretch for a minimum of 30 seconds and raise the leg to a position that feels comfortable but not painful. Repeat on the opposite side, three times per day.
Bilateral Knee Lumbar Rotation
This one of my personal favourite stretches for lower back pain and improving flexibility. The bilateral knee lumbar rotation stretch assists with stretching joints in a different place of movement as opposed to just simple flexion and extension. Lying on the floor, bend both knees to 90 degrees and slowly lower towards one side of your body. Keep your shoulders in contact with the floor at all times.
Piriformis (Deep Gluteal) Stretch
Another great stretch for lower back pain is the Piriformis (deep gluteal) stretch. This position does require intermediate flexibility on the hip and knee but it is worthwhile to release those deep gluteal muscles. This is also a fantastic position to use for sufferers of Sciatica nerve pain. As with the previous exercises, hold for a minimum of 30seconds and repeat three times daily.