Relieve Lower Back Pain with Effective and Safe Stretching Techniques
Lower back pain is a common complaint, especially among individuals who are physically active, sit for long periods, or have poor posture. At TopGym Canggu, we believe that the best solution lies in prevention and active care through proper exercise and stretching.
One of the most effective ways to reduce and prevent lower back pain is through regular stretching. Stretching helps relax tight muscles, improve flexibility, and enhance overall posture.
✅ Benefits of Stretching for Lower Back Pain
- Reduces muscle tension around the lower back and hips
- Increases joint flexibility and mobility
- Prevents injury caused by poor posture or overuse
- Supports recovery from mild back injuries
- Helps the body relax and improves blood circulation
7 Effective Stretches to Relieve Lower Back Pain
Below are expert-recommended stretches by our physiotherapists and fitness coaches at TopGym Canggu:
1. Child’s Pose
- Begin on all fours, then sit back onto your heels.
- Extend your arms forward and rest your forehead on the floor.
- Hold for 30 seconds to 1 minute while breathing deeply.
- 🟢 Gently loosen the lower back, glutes, and spine.
2. Knee-to-Chest Stretch
- Lie on your back with knees bent, and pull one knee toward your chest.
- Hold behind your thigh or shin and keep your hips down.
- Hold for 30 seconds and repeat with the other leg, or pull both knees in together.
- 🟢 Relieves tension in the lower back and hips.
3. Lower Trunk Rotation
- Lie on your back with knees bent.
- Slowly lower both knees to one side while keeping your shoulders flat.
- Hold for 5–10 seconds and repeat on the other side.
- 🟢 Improves lumbar spine mobility and flexibility.
4. Cat-Cow Stretch
- In an all-fours position, alternate arching your back (cow) and rounding it (cat).
- Inhale as you arch, exhale as you round.
- Repeat 3–5 times slowly.
- 🟢 Improves spinal flexibility and posture.
5. Hamstring Stretch
- Lie on your back, and lift one leg with a bent knee.
- Hold the back of your thigh and gently straighten your leg.
- Hold for 5–10 seconds, and repeat 10 times per leg.
- 🟢 Relieves tight hamstrings that can worsen back pain.
6. Pelvic Tilt
- Lie on your back with knees bent, and tighten your abdominal muscles.
- Press your lower back against the floor and hold for 5 seconds.
- Repeat up to 30 times.
- 🟢 Strengthens your core muscles that support the lower back.
7. Hip Flexor Stretch (Bed Edge Version)
- Lie near the edge of a bed and let one leg dangle off.
- Hold for 10–30 seconds; repeat 2–3 times.
- 🟢 Relieves tight hip flexors, often linked to lower back discomfort.
🧘 Safe Stretching Tips:
- Move slowly and avoid jerky motions.
- Breathe deeply and relax into each stretch.
- Never hold your breath or force a painful position.
- Stretch 1–2 times a day, especially after workouts or long periods of sitting.
- Always consult your trainer or physiotherapist at TopGym Canggu if pain persists or worsens.
💪 Ready to Move Pain-Free and Feel Stronger?
At TopGym Canggu, we offer functional training, yoga, and mobility programs specifically designed to support your spinal health and overall flexibility. Whether you're an athlete, remote worker, or just want to move better every day—stretching starts here.