Lower back pain is a big problem. Though that’s likely no surprise to people who suffer from lower back pain, the scope of the problem is perhaps wider than many may realize.
A recent study conducted by the Institute for Health Metrics and Evaluation at the University of Washington found that lower back pain affects 619 million people across the globe. Researchers behind the study, which was published in The Lancet Rheumatology in 2023, estimate that 843 million people will suffer from lower back pain by 2050.
Lower back pain can have an adverse effect on quality of life. The good news is that people are not helpless against lower back pain. In fact, the American Association of Neurological Surgeons notes roughly 90 percent of lower back pain cases are temporary and treatable without surgery. Stretching can help individuals alleviate lower back pain, and the following are four stretches that can be performed at home without expensive equipment.
1. Knee-to-chest stretch: This stretch is straightforward. Lie on your back with your knees bent and feet flat on the floor. Grab one leg beneath the knee with both hands, interlocking your fingers, while keeping the other leg flat on the floor. Pull the knee up toward your chest, holding the stretch for 15 to 30 seconds. New York Presbyterian advises keeping the lower back pressed to the floor for the duration of the stretch, which can be repeated with the opposite leg. Perform the stretch between two and four times for each leg.
2. Trunk rotation: When beginning a trunk rotation, lie on your back and bring the knees up toward your chest. The online medical resource Healthline notes the body should be positioned as if you’re sitting in a chair. Extend arms out to the sides fully, with palms facedown on the floor. With knees together and hands on the floor, roll both bent knees to one side and hold for 15 to 20 seconds. Return to the starting position and then do the same for the opposite side, repeating several times for each side.
3. Cat-cow: Various yoga exercises, including the cat-cow, can help to alleviate lower back pain. The British Heart Foundation recommends beginning slowly when attempting to alleviate lower back pain, doing the cat-cow 10 times, once or twice a week. Kneel on all fours with hands flat on the floor and arms positioned straight under the shoulders and knees directly below the hips. Breathe in as you drop your stomach toward the floor, arching the back and looking up to the ceiling. Hold for one to two seconds, then reverse. Breathe out as you pull your stomach back toward the back, rounding your back upwards and dropping the head toward the floor.
4: Seated hamstring stretch: The seated hamstring stretch can be beneficial because Healthline notes tight hamstrings are believed to be a common contributor to lower back pain. Stretching the hamstring muscles helps to release tension in the spine. Sit on the floor with one leg out in front of you and hook a bath towel around the heel of your foot. Gently bend forward at the hips, brining the belly down to the thighs. Keep your back straight as you grab the towel so you can bring the belly closer to your legs. Healthline advises keeping the stretch until you feel mild tension in the lower back and the back of the leg. Hold for 10 seconds, rest for 30 seconds and repeat three times for each leg.
Lower back pain is a common but treatable problem. These stretches and more can help people overcome lower back pain and improve their quality of life.
