Skip to content

Female Lower Back Pain Stretches

female-lower-back-pain-stretchesLower back pain is a common problem among women, especially those who lead sedentary lifestyles or have physically demanding jobs. The pain can be debilitating and affect daily activities. However, stretching can help alleviate the discomfort and improve flexibility. Here are some effective stretches for female lower back pain:

child's pose1. Child’s Pose

This is a gentle yoga stretch that can help release tension in the lower back. Begin on your hands and knees, then slowly lower your hips back towards your heels while reaching your arms forward. Rest your forehead on the floor and hold the pose for 30 seconds to one minute.

knee to chest stretch

2. Knee-to-Chest Stretch

This stretch helps relieve tightness in the hips and lower back. Lie on your back with your knees bent and feet flat on the floor. Use both hands to pull one knee towards your chest and hold for 20 to 30 seconds. Repeat with the other knee.

cat-cow stretch

3. Cat-Cow Stretch

This is a yoga stretch that helps loosen up the spine and lower back. Begin on your hands and knees, with your wrists directly under your shoulders and knees under your hips. As you inhale, arch your back and look up towards the ceiling. As you exhale, round your spine and bring your chin to your chest.

cobra pose

4. Cobra Pose

This stretch helps stretch the muscles in the lower back, abdomen, and chest. Lie on your stomach with your hands under your shoulders. Press your palms into the floor and lift your chest and head off the ground. Hold the pose for 15 to 30 seconds, then release.

piriformis stretch

5. Piriformis Stretch

This stretch helps release tension in the glutes and lower back and may help alter sciatica. Lie on your back with your knees bent and feet flat on the floor. Cross your right ankle over your left knee, then pull your left knee towards your chest. Hold the stretch for 20 to 30 seconds, then switch sides.

For a video of the 4 best sciatica nerve stretches watch the following video

Remember to listen to your body and never push yourself beyond your limits. If you experience any pain or discomfort, stop the stretch, and consult with an Ottawa Chiropractor. Stretching regularly can help prevent and alleviate lower back pain, but it’s important to combine it with other healthy habits, such as regular exercise and good posture.

Add Your Comment (Get a Gravatar)

Your Name


Your email address will not be published. Required fields are marked *.