Child Pose

This Simple Stretch Will Release Every Tight Muscle in Your Lower Back. Try It

Back pain is not only very common, but it’s a leading cause of disability. In fact, 8 out of 10 people at one point in their lives have experienced back pain (1). 

If your acute back pain is coming from the tightness in the back muscles, it’s essential to take time to release the tension. 

When your tight muscles in the lower back are left untreated, they can lead to more problems like limited flexibility and chronic back pain. 

It can also affect your mobility, stability, and posture. 

It can also limit your range of motion and daily movements like bending down, twisting, and lifting heavy things off the ground. 

If you have a fragile hip or weak legs, there is even a greater reason to spend sometime unwinding the tight muscles as it can affect your legs and hips. 

While there is no one magic pill or cure that’ll instantly fix or erase your back pain or tight muscles, there is a convenient and inexpensive way. 

It’s stretching, and this one stretch will particularly help every tight muscle in the lower back. 

Stretching for Back Pain Relief

Stretching isn’t a magical cure. But it can bring instant, effective relief just when you need it. 

Adding this stretch into your life will help loosen the tension in the lower back, and improve flexibility and posture. 

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Child Pose

Child Pose stretch

The child’s pose is a great yoga pose that effectively stretches your hips and back. 

In this pose, kneel and sit on your knees. Lean forward, keeping your buttocks on your heels, and rest your forehead on the floor.

Move your arms so they’re next to your legs, palms facing up. Inhale and exhale, slowly and deeply, for at least eight breaths.

Step-by-Step Instructions

  1. Come to your yoga mat and kneel and sit on your knees.
  2. Lean forward and spread your knees as wide as the width of your mat. 
  3. Place your hands by your legs with your palms facing up. 
  4. Bring your stomach to rest between your thighs and your forehead to the mat. 
  5. Slowly inhale and exhale for other stretching benefits. 

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