How to relieve lower back pains?

Uh oh, my lower back hurts. I've been doing those "bring knee to chest" stretches to no avail. What gives? Here's my life lesson learned.

I am not a medical professional. Below are stretches that worked for me and should not be interpreted as medical advice. More importantly, listen to your body. Stretching is uncomfortable, but it feels good. If it hurts, STOP. Don't injure yourself.

Root cause or symptoms?

Like any person that self diagnose with Dr. Google, I kept looking for stretches to alleviate lower back pains. Sadly, the stretches didn't help. I was also confused on what I was doing that injure my lower back frequently. But it turns out, I was looking for the wrong thing. Tight hips (from prolong sitting) can contribute to lower back pains as well!!

My 3 favorite stretches

So I started stretching before I go to bed. I actually stretch on my bed, eliminating the need for a mat on the floor. The whole thing only takes 6 mins, I hold each pose for 1 min per side. With these 3 stretches, I feel like I'm able to cover different areas of my hips. Now my lower back doesn't bother me.

Knee to Opposite Shoulder

This is number 4 on this list.

Figure 4 Stretch

This is the stretch that works BEST for me. If you are going to do one stretch, do this one. Here are some instructions. You could play around with the angles to get the best stretch.

Spinal Twist

This one is pretty relaxing and is suppose to decompress your spine. I like tucking my feet under the opposite knee for a better stretch.

Bent Over Hamstring

This is an oldie but a goodie. I can't seem to get a good stretch on my hamstring lying down, so I do this whenever I can the rest of the day. For me, I don't try to touch my toes, I would only end up rounding my back and lose the stretch. Instead, I keep a neutral/flat/straight back. This way, it stretches your hamstring. You can feel the difference. I could touch my toes if I round my back, but can only do 90 degrees if I keep my back straight.

Also, the downward-facing dog pose also does wonders for my hamstrings, but that position is more demanding.

Hope this helps and you will find yourself with a healthy back (and hips) soon!