Best Lower Back Stretches For Pain

Cat/Cow Stretch

Verywell Health

The cat/cow stretch allows individuals to use gravity and their muscle tone to stretch their lower back. To do this stretch, individuals start on their hands and knees. They should make sure that when setting up for this stretch they work at ninety degrees. Their hands need to be directly below their shoulders and their knees directly below their hips.

Once individuals are squared up on their hands and knees, they should arch their back while drawing in their core muscles. They should exhale as they do this and let the top of their head drop toward the floor, squeezing their buttocks and tucking their tailbone under. As they inhale, individuals must let their belly button lower to the floor and lift their tailbone. Individuals can lift their head but must avoid hyperextending their neck.

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