stretches for lower back pain 2018-01-22T05:43:26+00:00

Low back pain is curable through six stretches

There are various types of stretches and postures for easing and curing the pain in the upper and lower back but below mentioned stretches are proven and very effective and I personally followed these stretches and received a lot of relief from my lower back pain. Believe me, I have seen tremendous relief from these stretches but I am doing these postures daily and now currently 90 percent of my pain is reduced.

On the other part if a lower back pain is related to spine fracture or pain related to slip disk then they are not advised to perform any exercise or yoga postures without doctors advice otherwise there are high probabilities that the pain would get exaggerate. So please consult your physician before performing any stretch or exercise.

Also, there are different types of back pain from acute to chronic arising from various reasons so you need to find out the type of pain before starting the treatment to cure it.

In the following section, I have explained one ancient and proven method to slowly lessen and cure back pain precisely your lower back pain and upper back pain.

These stretches or yoga postures are called as Surya Namaskar (This is ancient Sanskrit word. Surya means Sun and Namaskar mean Salutation).

Six Stretches in Sequence to get relief from low back pain :

If you have acute pain either an upper or lower region of the back then such people can perform this exercise and guaranteed it will be cured. Even some people suffering from chronic pain in the upper and lower region of the back have seen a great reduction in the pain.

If you are really busy and looking for a single exercise to stay fit then this is the answer. It consists of a sequence of 6 stretches repeated twice that provide a good cardiovascular workout and appropriate oxygen flow in the body, resulting in easing the pain at the back. These stretches are also a good way to keep the body in shape and healthy and calm mind.

When these stretches can be done  –

If you want the best results in short duration then “Surya Namaskar” is done early morning on an empty stomach. But some people also perform these stretches at evening but again on empty stomach, at least 5 to 6 hours after any food.

Let’s begin with this simple yet effective Surya Namaskar stretches to ease pain at the back and cure your back pain and be on your way to good health.

Please note: You might find several versions of how to practice these stretches (Sun Salutation). However, it is best to stick to one particular version and practice it regularly for best results.

How to start –

One can keep a small carpet or yoga mat, but it should be clean and kept safely after the entire activity is over.

Very Important note – Inhale and Exhale as mentioned at the specific position is very important to get effective and faster results.

Age Factor – These stretches can be done by all age groups but if you are above 60 years and your body is not allowing to perform these stretches then don’t force to perform these stretches.

Stretch 1

Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet.

Lift both arms up from the sides and bring your palms together in front of the chest in prayer position and exhale.





Stretch 2

Breathing in, raise your arms over your head and shoulders with the palms touching each other and biceps touching your ears as shown in below picture. Stretch your abdomen as much as possible and lean backward.

In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.

Note – If you are new or if you have severe pain then don’t stretch much at backward.

 How to deepen this stretch?

As you progress, you may push the pelvis forward a little bit. Ensure you’re reaching up with the fingers rather than trying to bend backward.

Stretch 3

Breathing out, bend forward from the waist keeping the knees bend. As you exhale completely, bring the hands down to the floor beside the feet as shown in the side picture. In the picture, the head is touched to the knees but it is fine to have little bit distance between your head and knees.

Note – I experienced an increase in the pain when I kept knees straight while bending. If you have severe pain or even mild pain in the lower or upper back then you should bend your knees while coming down or else the pain would amplify.
If you are unable to touch the ground then also it is fine but bend your knees while bending forward as shown in below picture.

How to deepen this stretch?

To start, you may bend the knees, to bring the palms down to the floor. As your progress, you can make a gentle effort to straighten the knees. The final position of this stretch is knee straight with palm down and touching the floor as shown in picture 2a.

Try to touch your knee with forehead… It is possible only if you do it regularly and it is the very advanced stage.


Stretch 4

Breathing in, take one leg back and another leg will be in between the palms on the ground as shown be side picture and raise your head trying to look at upper direction.
In this stretch, if your hands are not touching to the floor then is completely fine and no need to stress.





Stretch 5

As you breathe out, take the front leg back next to other one and keep the hips off the floor with both your hands supporting the body in a push-up position as shown in side picture.






Stretch 6

Gently bring your knees down to the floor and do normal breathing. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit as shown in below picture.

Note – If you are unable to raise the posterior then also it fine. I was not able to raise the posterior but I got the benefits.

In ideal position – The two hands, two feet, two knees, chest, and chin touch the floor.

Stretch 7

Now, breathing in raise your upper body keeping waist on the floor and look upwards and keep your arms straight (if you have severe pain then you can keep arms bend as shown in below picture). In this stretch, your hands should be side to your ears.

After a couple of days, once you become comfortable with this stretch, you can keep your hand’s side to your chest. I tried above both variation and got a lot of reduction in lower back pain.


Note – If you are new or having severe pain then you can bend your arms as shown in below picture and as you progress you can straighten your arms. Keeping hands straight is the ideal posture in this stretch as shown in picture 7b



Stretch 8

This stretch is same as Stretch no 5

Breathing out, raise your hips and bring your head to the floor with eyes looking back and heel on the floor.





Stretch 9

Inhale. Breathing in, bring the one foot forward in between the two hands, left leg knee down to the floor, press the hips down and look up.

In this stretch, if your hands are not touching the floor completely then also it is fine. And also while bringing the leg forward you can also raise your hands because if you have belly then it will be difficult to keep legs on the ground while bringing the leg forward.




Stretch 10

In this step, the posture is the same as the third step. You need to exhale. Breathing out, bring the other foot forward. Keep the palms on the floor. You have to bend the knees.

Note – Gently straighten the knees and if you can, try and keep your head towards the knees. This is particularly bit difficult and will take time as your progress. Keep breathing.





Stretch 11

This stage is same as the second stage. Inhale. Breathing in, lift your body up (keep knees bend), hands go up and bend backward a little bit, pushing the hips slightly outward as shown in below picture.

Note – If you are new or having severe pain then don’t bend too much and also you can bend your knees while stretching backward. So initially rather bending backward you can stretch upper side.




Stretch 12

This stretch marks the final stretch of Surya Namaskar (Sun Salutation) and it is similar to the first stage. As you exhale, first straighten the body, then bring the arms down. Relax in this position.







How many times you have to perform these stretches?

These stretches should be performed slowly and with full awareness to get results at a faster pace.

A set of these 12 stretches makes one cycle. To start with you can perform 6 cycles. And even if you are unable to perform 6 complete cycles then no need to worry, you can perform 2 to 4 cycles. Gradually you can increase the cycles as your body get accompanied by these stretches.

Minimum 12 cycles need to be down to start seeing the results of these stretches. Maximum no limits. The more you do the more you feel YOUTHFUL.

Currently, I am performing 12 to 24 cycles ( as time permits) daily in the morning.

Note – Before starting these stretches you have to warm up with a body.

If you have any questions about these stretches then please comment and do share your results as you proceed.