The best stretch to relieve lower back pain after running

Woman in soft backband Woman in a soft backband

Lower back Pain can interfere with your daily life, making it difficult to be active. Things like walking, jogging, or even standing can become a chore. It is often worse for people with spinal stenosis, sciatica, bulging discs, and other more severe types of lower back pain. For example, sciatica can cause sharp pain on one side of the body and numbness, weakness, or tingling.

Chances are, you won't feel like exercising when your symptoms flare up. But, believe it or not, regular Exercise can reduce back pain and improve your mobility, according to clinical research published in the Journal of Functional Morphology and Kinesiology. Whether we're talking about stretching, functional exercise, or strength training, physical activity is associated with reduced pain, increased spinal flexion, and greater core strength. Moreover, even short bouts of exercise are effective. As researchers found, stretching your joints and muscles for 10 to 15 minutes a day, three to five days a week, can reduce back pain.

And other studies report similar results. In a clinical trial, regular stretching reduced lower back pain and improved physical function in more than 80 percent of patients, according to the journal Pain Management Nursing.

However, some types of exercise are safer and more effective than others. For starters, try these stretches to relieve lower back pain and regain your mobility.

Try the cat-cow pose to relieve back pain

Cat-Cow Pose, or Margaryasana-Betalasana, provides a gentle massage to your spine while reducing tension in the upper body. At the same time, it calms your mind and loosens tight muscles, preparing your body for exercise. Over time, it can reduce back and hip pain, improve digestion, and ease menstrual cramps, says physical therapist Laura Mehoefer.

To start, kneel on the floor and place your arms under your shoulders. Maintain a neutral spine and take a few deep breaths to relax. Brace your core, arch your back, and bring your chest up as you inhale (cow pose). Use your hips to control the movement.

Next, exhale from your lungs and round your back toward the ceiling, pushing through your hands. Inhale and return to cow pose. Repeat as often as you feel comfortable. Hold each pose for a few seconds to get a better stretch. If your knees hurt, place a towel or blanket under them.

Sciatica Paindoctor Stretch the piriformis to feel the pain in the patient's buttocks

Piriformis syndrome and low back pain go hand in hand, notes a 2004 review in the journal Orthopedic Clinics of North America. The condition can also cause pain and tenderness in the buttocks or legs because the piriformis muscle can pressure the sciatic nerve, explains Cedars-Sinai. Pain worsens after walking, running, climbing stairs, or sitting for long periods.

Stretching the piriformis muscle can relieve pain and discomfort, increasing your range of motion. To start, lie on your back with your knees bent. Alternatively, you can place your right foot on top of an exercise ball. Bring your left ankle over your right thigh and then place your hands on your left knee. Pull that knee toward the opposite shoulder until you feel a stretch in your right thigh, recommends Rehabilitation Science (via YouTube). Hold the contraction for a few seconds, switch legs, and repeat.

The National Academy of Sports Medicine also recommends stretching your hamstrings and hip flexors to loosen the piriformis muscle. Lateral tube walking, glute bridges, leg slides, and wall squats with an exercise ball can also be helpful. These simple stretches are great to do at home and can prevent or relieve sciatica pain in the long run.

Add pelvic tilt exercises to your workout A doctor is assisting a patient with a pelvic tilt

Pelvic tilt exercises have been recommended for back pain relief since the 80s, reports a 2016 study published in the Journal of Chiropractic Medicine. This move activates the deep core muscles by taking some of the pressure off your lower back during daily activities. At the same time, it stretches the spine and can relieve tight back muscles.

According to Physiopedia, one way to do a pelvic tilt is to lie on your back with your knees bent at 60 degrees. From this position, press your back and hips into the floor and push all the air out of your lungs. At the same time, tilt your pelvis back while maintaining the natural curve of your spine. Take a deep breath, relax your lower back, and bring your pelvis forward.

As you come as you progress, try to capture everyone for rebellion. Remember to take seconds of deep breaths and brace your core throughout the movement. Keep your hips on the floor and use your back to bend your back. Later, you can experiment with more advanced variations, such as double knee tucks with pelvic tilts or single/double leg lowers, suggests Physiopedia.