Stretches to Relieve Lower Back Pain

Lower Back Stretches

Lower Back Stretches

Cat and Camel

There is actually two images in one. It shows a lady performing the Cat and Camel, which is one of the Stretches to Relieve Lower Back Pain.

The Cat-Camel stretch is one of those lower back stretches that works on your shoulders, chest, and neck.

To do the Cat-Camel stretch, follow these steps:

1. Start on the floor or even on a bed if it’s more comfortable with your hands right under your shoulders. If you have knee problems a bed or sofa might be a better choice than the floor.

2. Push your back down towards the floor.

3. Then, push up tucking your bottom underneath with your back arched up. 

4. Continue to transition back and forth between positions slow and controlled.

5. Press and hold each position from 5 to 30 seconds.  

6. Do each position 3 times.

Sphinx Stretch

In this lower back stretch a lady lays face down on the floor resting on her elbows.

This Sphinx Stretch will strengthen your chest, spine, and buttocks. The Sphinx is one of those lower back stretches that cover a lot with one stretch. If you have lower back pain this may irritate it so take it slow. I am speaking from my personal experience. I know I can not do this exercise without feeling pain. If that’s the case for you, skip this exercise.  There will always be a few lower back stretches that will not work for you.

Follow these steps to do the Sphinx Stretch: 

You want to lay down on your stomach on the floor or a bed. Make sure your elbows are underneath your shoulders and have your hands extended in front with your palms facing down.

Place your feet about a foot apart. 

Slowly lift your head and chest. Then gradually engage your lower back, thighs, and buttocks.

You want your pelvis pressed into the floor.

Breathe slowly as you feel the stretch.

Hold while concentrating on your breathing for 1 to 3 minutes.

Repeat this exercise 2 to 3 times. 

I hope these lower back stretches work for you. Listen to your body and if it’s telling you to stop, you need to stop. 

If These Stretches Do Not Work For You?

A lady is giving a thumbs down.

If these lower back stretches do not work for you that’s OK they are not for everyone. Getting pain relief from these stretches will take time. If you would like more immediate pain relief I have listed some proven products below that will give you that more immediate pain relief that you seek.

Sunny Health & Fitness Invert Extend N Go Back Stretcher

Sunny Health & Fitness Invert Extend N Go Back Stretcher Bench.

This durable invert stretcher comes with an inversion bench that is built from steel. It is protected by a thick layer of upholstery padding. This assures comfort while keeping you safe. The Sunny Health & Fitness Invert Extend N Go Back Stretcher Bench is 72L X 27W X 28H.

This back decompression machine comes with 3 length settings that provide multi-stretch functions. This allows you to target different muscles. The ankle holders come with 4 different length and height settings. Keeping you secure, safe, and stable.

It provides an easy reach crank to comfortably and safely stretch your back,  hips, and legs. This will help in eradicating your back pain. There are high density, foam cushioned rollers for your underarms and legs. It provides full comfort with relief from back pain and pressure.

The Spine stretcher comes with 3 different inversion settings. Those settings make is possible for multi-stretch settings and inversion type therapy. The purpose of having Inversion therapy is to help alleviate back, muscle spasms, muscle tension, and sciatica pain. This is built to support up to 350 LB.

Sunny Health & Fitness Invert Extend N Go Back Stretcher Bench with smaller images within this image pointing out features.

The back stretcher is built with large heavy-duty handlebars to guide you on to the padded backrest. The rollers will keep your ankles intact while supporting your body during your stretches. It comes with convenient transport wheels for easy movement if you need to change locations or move the stretcher into storage after use. 

Air Compression Back Stretching Mat

Air Compression Back Stretching Mat

This sucker is awesome! I had never heard of this product until a friend of mine got it as a birthday gift. My friend uses it all the time and once I found out about it I had to try it out. It’s totally different than anything else I have ever used. It really does stretch you out and feels kinda weird at first but you get used to it. A great tool to have around for lower back stretches.

The HoMedics® Air Compression Back Stretching Mat can literally do your stretching for you. The mat is built with precision-controlled air compression chambers for maximizing your stretches with little effort on your part. 

You have the option of choosing from 4 preset programs and 3 levels to control the intensity of your stretch. It additionally has a programmed hand controller, making it convenient so there is no extra effort on your part to get a great experience. The mat can be easily folded up for storage.

It has precision controlled air compression chambers for inflating and deflating in sequence to emulate the stretches just like you would do with yoga.

Top Features

Air Compression Back Stretching Mat with a lady laying on top of it.
  • You can customize your experience with Four pre-set programs.
  • The option of controlling the intensity of your stretch with three preset levels.
  • A hand controller that has been programmed for easy use.
  • Folds up for easy storage.

The HoMedics® Air Compression Back Stretching Mat allows you to create a yoga studio in your own home. The precision-controlled air compression system takes stretching to an entirely different level. You can increase your flexibility and relieve the tension throughout your back. This is done by the air chambers inflating and deflating to replicate the various stretches and exercises as you would get with yoga. 

If you are not into yoga, that’s okay too. This mat is just as great for those looking to simply stretch out. 

The HoMedics® Air Compression Back Stretching Mat makes it possible to choose between four pre-set programs for customizing your experience. Additionally, there are three different levels for controlling the intensity of your stretch. The controls are easy to reach with the programmed hand controller.

This mat can be easily stored. You want to make sure you turn the device off, it’s unplugged and totally deflated before storing it.

Lumbar Back Massager Stretcher

Lumbar Stretching Device

This device is very simple to use and cheap compared to other products. The Back Massager Stretcher has a 3-level gear adjustment to give you different ranges for stretching your back. It’s very durable and has acupressure points to increase your blood circulation and to help with healing.

To use the product you need to place the device on the floor. Kneel down and push the back end of the device against your knees. From here you will adjust the arch level you want.

From here you can place it either at your upper, middle or lower back and slowly lay back on it while exhaling. You want to try to stay on it stretching your back for 5 minutes twice a day. This will produce the best results. 

The Back Massager Stretcher is 15 x 2.8 x 4 inches and weighs 1.2 pounds. 

Top Features

  • It has 3 different arch angles.
  • There are acupressure points for increasing your circulation.
  • Very easy to assemble.
  • It is made with durable plastic of high-quality.
  • The instructions are easy to follow.
  • Very lightweight.
  • You can use this on a chair.

The plastic spikes for the acupressure points may hurt a little but that can be resolved by putting a towel over it.

Spinal Decompression is another way you can reduce back pain. Learn More about Spinal Decompression at Home.

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