8 Stretches to Relieve Lower Back and Joint Pain
1. The Hamstrings Stretch
Sit on a yoga mat or carpet in front of a wall. Tuck the heel of your left foot just under the right buttocks or as close as you can get it. Slide your right foot up the wall until the leg straightens to stretch the hamstrings. Hold for 30 seconds.
2. Child’s Pose
Get down on your hands and knees. Push your arms out in front of you with your palms resting on the floor. Sit back over your heels and drop your head down. Hold for 30 seconds or longer.
3. Cow Stretch
Get down on your hands and knees keeping your spine parallel to the floor. Gently arch your back downwards pushing your head up and your belly towards the floor. Hold and then reverse the move for the cat pose. Press your chin into your chest while you round your belly and arch your back upwards. Hold each pose for five seconds then switch.
4. Quad Stretch
Stand next to a wall with your hand on it for balance. Bend the knee of the opposite leg and reach back with the hand on the same side and grab your foot. Pull your knees together until they touch and press your hips forward to complete the stretch. Hold the pose for 30 seconds and then switch legs.
5. Broken Bridge
Lie down on your back with your knees in a bent position. Press your knees together and then walk your feet outward as far a possible. Place your hands on your hip bones and hold the pose as long as possible.
6. Gluteal Stretches
Lie down on your belly and let your head rest face down on your stacked palms as if you were going to take a nap. Your legs should be extended behind you with your feet pressed to the floor and toes pointing outward. Squeeze your buttocks together and hold for three seconds. Relax and repeat the stretch 12 times.
7. Low Back Twists
Lie on your back with your knees bent. Stretch your arms out on both sides with the palms pressing into the floor as if trying to form a lower case “t” with your body. Let your knees drop to one side and hold for 30 seconds then switch legs. If you have trouble getting your knees to the floor, prop a pillow under them to ease the strain.
8. Single Knee Stretch
Lie on your back with your legs stretched out. Pull one knee up and grab it with both hands. Hug it to your chest for 30 seconds and then repeat the move with the other knee.
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