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3 Easy Stretches for Lower Back Pain

About 80% of the adult population suffers back pain at some point in their lives. The causes for general back pain are varied and the older you get, the higher the chance of you suffering from chronic back pain.

A vast majority of desk workers complain of back pain due to having a sedentary lifestyle. Others get injured from participating in strenuous activities without warming the body up.

We can categorize back pain into three. It can either be;

Acute/ short-term

Most back pain falls into this category. It is a pain that resolves itself in a few weeks or even days. You may also not get any residual loss of function.


This one lasts between four and 12 weeks.


Chronic back pain is pain that fails to resolve itself with self-care and has lasted over 12 weeks. Sometimes, it goes away after treatment. Other times, however, it may persist despite treatment to the injury causing it.

You may be wondering…

What causes low back pain?

There is a myriad of causes of low back pain. The most common however include; irritation of the nerves, lumbar strain, sciatica, traumatic injuries and disc rupture or disintegration among others.

Can you prevent lower back pain?

The short answer is yes! There are measures you can take to ensure you are not a victim of low back pain.

You can do this by avoiding activities that strain your back, making sure your posture is proper and lifting heavy objects correctly.

The use of ergonomic furniture and equipment to protect your body can also be a good way of reducing lower back injuries.

Are there exercises that may help ease the low back pain?

Thankfully, some exercises may help you deal with low back pain. We will tackle three in this article.

a) Knee to chest stretch

For this exercise, you will need a mat, like a yoga mat.

Lie flat on your back and inhale deeply.

Fold your legs towards your chest as in the image below and hold the position for 10 to 15 seconds and then relax.

Repeat three times.

Lower Back Pain Stretch Knee Hugs

b) Lumbar rocking

For this one, you will also lie on your back.

Bend both your knees keeping your feet flat on the floor.

Rock your knees from side to side for 5 to 10 seconds each side. Your thighs should rub together, but your back should remain still.

Repeat the exercise three times.

Lower Back Pain Stretch Knee Side-to-side

What if the exercises do not help?

If you do not get any relief, it’s may be best for you to visit a health professional to help diagnose the problem, so that you may get a lasting solution.

c)  Cat Camel stretch

Get down into a cat position with your hands and knees on the floor.

Relax your head and let it fall.

Round your back and stretch your upper, middle and lower back then revert to starting position with your back flat.

Sway your back by pressing your stomach towards the floor and lift your posterior.

Hold each position for between 3 and 5 seconds and repeat 5 to ten times.

Back Pain Stretch Cat Camel

Final thoughts

If you are suffering from low back pain, do not despair. You can get relief from self-care for short-term pain, and treatment for subacute and chronic pain.

If you haven’t gotten there yet, take care of yourself. Avoid having a sedentary life. Make yourself active and avoid straining your back.


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