Stretching Exercises For Lower Back Pain Relief

As we stay engaged with our laptop and mobile screens more than ever, our spine is suffering in silence due to our improper posture, prolonged sitting and lack of proper ergonomic support. The strain of our updated lifestyle is being borne by our back which is leading to a surge in lower back pain cases.


Back pain can be acute ( lasting up to 12 weeks), sub-acute ( lasting up to 6-12 weeks) or chronic ( persisting beyond 12 weeks). The most common type of back pain is the one caused by a muscular strain and is characterized by intensely radiating pain on one or both sides of the lower back. This kind of lower back pain is one of the most common chronic medical conditions experienced by people of all ages. Such pain however is easy to prevent and treat as it is caused by unusual twisting and turning of the back, lifting a heavy object, sudden shock or movement or indulging in activities that cause stress on the back.


A lot of us live under the misconception that resting and giving the back time to heal will help recover from the pain our back is experiencing. Doctors always recommend the opposite by encouraging lower back pain sufferers to get active and let the muscles move in order to get relief from the pain. This is also the most effective and cost efficient way to soothe and prevent issues related to the back.


Incorporating a simple daily stretching routine into your life can go a long way in reducing the tension in the muscles supporting the spine. Stretches also help improve your range of motion and overall mobility.

Here are the most common and easy to stretch exercises you can try:

  1. Knee to chest stretch:
    Start with lying down on your back with your knees bent and feet flat on the floor. Place both hands behind one knee and pull it toward the chest, stretching the glutes and piriformis muscles in the buttock.This will help lengthen the lower back, relieving excess tension around the area. Do it 3 times with 30 seconds of rest between each set.
  2. Cat cow stretch:
    This yoga pose is quite beneficial in not only improving posture and relieving back pain but also helps you relax and de-stress. You begin by coming onto your hands and knees with your wrists directly underneath your shoulders. Put your weight on the fingers rather than the wrists and keep your knees hip-width apart. Start with the cat pose ( Inhale and bring your belly downwards and head upwards) and then move to the cow pose ( Exhale and bring your belly and spine upwards and head downwards). Do this 10-12 times with conscious movements.
  3. Child’s pose:
    A beginner yoga pose that works your back and inner thigh muscles to relieve back and neck pain. This soothing pose is easy to do and instantly relaxes your entire body. All you need to do is to kneel on the floor with knees bent and hip-width apart. Rest your palms on the top of your thighs. Exhale and slowly lower your torso forward, trying to touch your forehead to the floor. Keep your arms alongside your body or bring them in front of your head. Try to touch your chest to the thighs and hold on for 30-45 seconds and regulate your breathing.

If you still feel that taking out time daily for a quick 10-15 minute routine isn’t going to be something you can keep up with, then we recommend turning your desk or bed into your exercise station. Doing a few basic neck rolls, toe taps, spinal twists, side and hamstring stretches from your work space or in bed can also contribute quite a bit to your overall back health.

Finally don’t forget to have a quality 7-8 hours sleep on a mattress that supports your spine and relaxes your body just like it deserves after a long and hectic day. If back problems are a recurring thing, we strongly advise you to switch to a certified orthopaedic mattress that is designed exclusively for your back.

Our Duropedic range of mattresses can be a smart investment for a quality sleep that doesn’t compromise on your back health. It is India’s only certified orthopaedic mattress range to be tested and recommended by the experts at the National Health Academy for it’s 5-zoned orthopaedic support.


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