Lower back strength and mobility has a major impact on day-to-day performance, not just for exercising and athletic activity, but for basic daily tasks.
Lower back pain or discomfort is far too common due to the huge number of factors that can cause it, and so it’s incredibly important to support your back health in every stage of life. You can reduce back pain and increase both back flexibility and mobility with stretches and strengthening exercises. Even if you don’t currently suffer from lower back pain or stiffness, daily stretching will help to prevent injury or pain down the track.
Don’t have the time for stretching? A routine with the following back flexibility stretches only takes 5 minutes, so there’s no excuse!
Before you get started:
- Don’t rush through the stretches, breathe and use the time to relax
- Aim to hold each stretch for 30 seconds
- Listen to your body and be mindful of your limits
Child’s Pose
This pose is key in traditional yogic practices and for good reason, it’s one of the simplest back stretches for flexibility. It gently stretches and releases the gluteus maximus, thigh muscles and spine, while increasing blood circulation to relieve tension.
How to do Child’s Pose:
- Start in a tabletop position with your hands and knees on the ground
- Sink your hips to your heels and rest your belly on your thighs
- Walk your hands out in front and place your palms flat on the floor
- Drop your chest down and gently rest your forehead on the ground
If you want to release your hips as well as your lower back, bring your toes to touch and your knees wide, and sink back into a Wide-Legged Child’s Pose.
Cat Cow Pose
If you’re wondering how to make your back flexible without a complete repertoire of stretches, Cat Cow is the answer. If you only have 30 seconds to do one stretch, make it this one- it’s benefits are invaluable. This slow and controlled exercise moves the spine and back muscles in two directions and also opens up through the shoulders, neck and chest.
How to do Cat Cow Pose:
- Start in a tabletop position with hands and knees on the ground
- As you inhale, look up, open the chest and curve through the spine
- Then as you exhale, tuck the chin and arch through the back by pushing your navel to your spine
- Continue with both movements and let the pace of your breath guide you
Triangle Pose
This pose is a great strengthening exercise, can help to increase back flexibility and reduce pain. It also helps to strengthen supporting muscles that surround the lower back like hips, glutes and hamstrings.
How to do Triangle Pose:
- Start standing in an upright position and gently jump your feet so they’re about three feet apart
- Turn your left foot out and turn your upper body to face that direction
- Slightly bend your left leg and bring your arms to a capital ‘T’
- Straighten your left leg, hinge forward and reach through the left fingertips
- Maintain a straight spine as you lower your left hand to your shin, ankle or the mat and reach your right arm to the ceiling
- Gaze up towards your right arm
- Repeat on the other side
Reclined Hamstring Stretches
Tight hamstrings and inner thighs can pull your pelvis downwards, causing lower back pain and increasing the risk of injury. This stretch will help to improve both hamstring and back flexibility.
How to do Reclined Hamstring Stretches:
- Lie on your back and try to keep your pelvis flat on the ground
- Raise your left leg and take a hold of your thigh
- Gently try to bring the leg closer towards you
- Release and repeat on the other side
If your leg isn’t straight, don’t worry! As your hamstrings become more flexible, you’ll gradually find more length.
Supine Spine Twists
This stretch is a gentle twisting of the spine, helping to release back and glute pain while increasing lower back flexibility and mobility.
How to do Supine Spine Twists:
- Lie on your back and try to keep your pelvis flat on the ground
- Reach your arms out into a capital ‘T’
- Bring your knees into your chest and slowly twist to one side, lowering them to the ground
- Relax the legs, before gently lifting them back through the centre and over to the other side
We challenge you to practice these five back flexibility stretches every day this week. You’ll be amazed at how much of a difference a short daily stretch can make to your lower back strength, flexibility and mobility. Plus, they feel oh-so good!