Suffering from lower back pain? Check out these simple tips to get your life back.


Constant back pains can cause a lot of pain and ruin your normal day-to-day routines. You might not need heavy painkillers or have to take extreme measures if you add stretching to your routine. Keeping the spine strong can help relieve pain and lower chances of lower back pain. A daily stretching routine will strengthen your spine, loosen your muscles and improve your flexibility.

Stretching of your legs and back can help improve the way you do your everyday activities. It also helps increase back resilience so that you can do activities without more pain. Here are some of the best stretches to reduce lower back pains.

Prayer Stretch

Tuck your legs underneath and sit back on your heels. Extend your arms forward over your head onto the floor in front of you. Hold this pose for 60 seconds then sit back up. Repeat 4-6 times. This stretch helps improve the mobility of the spine while releasing tension in your lower back muscles. 

Cat-Cow backstretch

Begin on all fours and arch your back towards the ceiling for 10-15 seconds Arch your back towards the ground and hold for 10-15 seconds. Repeat 8- 10 times. This stretch helps to strengthen your abdominal and back muscles.

Hamstring Stretch

Sit on the floor with one leg straight and the other bent to the side. With your back flat lean forward to touch your toe until you feel a stretch behind the thigh. Hold this pose for ten seconds and repeat on the other leg. This can be done 5 times. This helps to have flexible hamstrings which will make bending and lifting activities easier.

These stretching exercises when you wake up and before you fall asleep will help alleviate tension in your muscles from the day and make it easier to fall asleep.