How to Stretch for Low Back Pain

This is a video for stretching the lower back to relieve low back pain. These are very basic and beginner level stretches. Part 1 is Flexion stretches. I’m including single knee to chest stretch, double knee to chest stretch, hamstring stretch, and child pose Part 2 is Extension stretches. I’m including prone in elbows and cobra pose. Part 3 is Lumbar traction. I’m including lumbar traction in sitting position, lumbar traction in standing position, and lumbar traction with pull up bar. For all stretches, there is no fixed duration, but try not to do a quick stretch that lasts for only half a second. These are suppose to be slow and gentle stretches. If there is no increased pain with the stretch, please feel free to hold the stretch for a longer amount of time. Please note that if your lower back is inflamed and swollen, it may be appropriate to stretch. Stretching an inflamed lower back will cause more pain. Instead of stretching an inflamed lower back, please ice your lower back first before attempting these exercises.

All footages used in this video are either original or obtained via Storyblocks. Disclaimer: Please consult your local doctor or physical therapist before attempting these exercises. These exercises are specific to my needs and are what work for me. You are responsible for any injury that might occur while attempting these exercises.