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Back and neck pain

6 Mins | Beginners | Stretching | Lower Back Stretches to Reduce Pain and Build Strength 

Lower-back stretches are exercises that involve extending and stretching the muscles of the lower back to relieve pain and tension in that area. These stretches can help increase flexibility, reduce stiffness, and improve the range of motion in the lower back. The goal of these exercises is to stretch and relax the muscles in the lower back, which can become tight or strained due to poor posture, sitting for long periods of time, or physical activity. Regular stretching of the lower back can also help prevent future injuries and promote overall spinal health.

Lower Back Stretches:

  1. Child Pose
  2. Knee Hug
  3. Piriformis/Figure Four Stretch
  4. Seated Spinal Twist
  5. Pelvic Tilt
  6. Cat & Cow
  7. Sphinx
  8. Deep C Breathing

Benefits of doing lower back stretches:

  • Improves your posture
  • Enhances your range of motion
  • Reduces stress
  • Relaxes and lengthens the muscles of your spine
  • Increases circulation

Also Read: Everyday 2 mins plank to reduce back pain and improve posture

Lower Back Stretches with the O’Coach app:

Office workers are usually required to sit for long hours working on a computer while spending most of their time in a sitting position. Approximately 34%- 51% of office workers experienced LBP in the preceding 12 months. So if you have 10-15 minutes do some lower back stretches with the O’Coach app can improve your posture, reduce stress.

O’Coach custom workout app helps us manage and perform your daily workouts. Especially for people with desk jobs, it makes it easy for them to fit basic exercises into their routine schedule.

Try adding these exercises with the help of O’Coach app.

Full Plan Details
Exercise
Time
Rest
1
Child Pose
30 sec
2
Knee Hug
30 sec each side
3
Piriformis
30 sec each side
10 sec
4
Seated Spinal Twist
30 sec each side
5
Pelvic Tilt
30 sec
6
Cat & Cow
30 sec
10 sec
7
Sphinx
30 sec
8
Deep C Breathing
30 sec

lower back stretches
Download the O’Coach App to perform lower back stretches

Download the 100% free O’Coach custom workout app to perform your daily 2-5 mins workout with the O’Coach app.

  • You can also create your own custom workout routine according to your need and preferences.
  • You can add reminder schedules for your exercises based on your convenience and requirements.
  • You can create a small community with your friends and supporting family members to keep you motivated and ensure progress.
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