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  • Writer's pictureGrace Harrop

Effective Stretches for Quick Relief from Low Back Pain

Updated: May 13

Temporary low back pain is a common issue that most of us will experience at some point in our lives. It can be caused by a variety of factors, including muscle strain, poor posture, sudden movements, lifting heavy objects incorrectly, or even stress.


One of the key causes of temporary low back pain is a tricky little muscle called the Quadratus Lumborum (QL). It's a broad, flat muscle that plays a crucial role in stabilizing the spine, pelvis, and rib cage during various movements, such as bending, twisting, and side bending. The QL muscle also helps maintain proper posture and supports the body during activities like lifting and standing. Tightness in these muscles can result from various factors, including poor posture, overuse, muscle imbalances, or injury.


The QL muscle originates from the iliac crest (the uppermost part of the hip bone) and the lower border of the 12th rib, and it inserts into the transverse processes of the lumbar vertebrae (L1-L4) and the iliolumbar ligament.


A quick way to release tightness in the area is with a gentle stretch.



Low back pain


Steps to find quick relief for low back pain



Bloom well-being Sit low Back pain Stretch


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Start by finding somewhere comfortable to sit on the floor, I like getting my yoga mat out, but a clear space on a rug or carpet is perfect! You can raise your bum up with yoga blocks or books if your hips are tight! 


Open your legs as wide as is comfortable and flex your toes up to the ceiling. If you cant keep your legs straight, a bend in your knees is also fine! Even a small cushion or blanket under them might be comfortable.


Start by taking a deep breath in and out to relax. On your next breath as you inhale, reach your right arm up to the ceiling and as you exhale, reach over towards the left of the room whilst letting your left hand trace the inside of your left leg.If this feels like its too much of a deep stretch, keep your left hand on the floor by your hip.


Remember to keep your bum planted firmly on the floor, both cheeks! Do NOT to tilt forwards as you stretch, this is working a different muscle group, we’ll cover another time…




Bloom Well-being Sit low Back pain Stretch


STANDING


This is a better option if you have any mobility issues. Start standing with your feet shoulder-width apart planted firmly on the floor.


As you inhale, reach your right arm up to the ceiling and as you exhale, reach over towards the left of the room keeping your left arm touching the side of your body.

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Hold for 20-30 seconds, then switch sides.


Remember not to tilt forward or backwards to get the full benefits of the stretch!



Always listen to your body and avoid activities that worsen your pain. If your symptoms persist or worsen over time, it's important to seek medical advice to rule out any underlying conditions and receive appropriate treatment.


When you do feel ready to return to work or exercise the please remember prior to engaging in physical activity or exercise, perform a proper warm-up routine to prepare your muscles for movement and reduce the risk of injury. This may include dynamic stretches and mobility exercises targeting the lower back and hips.


Also allow your body sufficient time to rest and recover between workouts or periods of activity after experiencing any type of pain. Incorporate restorative activities such as gentle stretching, yoga, or relaxation techniques to promote muscle relaxation and reduce tension.



Our therapists are trained to diagnose and treat many types of back pain.

Please get in touch if you have any queries and one of the team will get back to you as soon as we can to put your mind a rest


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