A whopping 16 million American adults deal with chronic back pain — that’s 8% of the population. 

So, if you have an achy lower back, you’re certainly not the only one. And that’s good news if you’re seeking out remedies to help yourself. Those before you have found many methods for natural back pain relief. 

Here are four restorative movements to try. 

1. Knee-to-Chest Stretch

For this one, you will lay on the ground with your legs out straight. Bend your left knee and pull it in toward your chest, holding it in place with interlaced hands. Keep your right leg straight and your foot on the floor as you hold this position for 30 to 60 seconds. 

Repeat this move on the right, then cycle through both stretches a few times for a well-rounded stretch. And, if you want to make it a little tougher, pull both knees in at once and hold the crunched position for 20 seconds. 

2. Cat-Cow Pose

If you have any familiarity with yoga, then you may know how to do cat-cow — it’s a great one to have in your arsenal if you’re looking for back stretches. 

Roll over from your knee-to-chest stretch and get on all fours. Make sure your hands are on the ground directly beneath your shoulders. 

Breathe out, and pull your belly button upward toward the ceiling. Imagine how a scared cat’s back looks — you want to mimic that curve. 

When you breathe in, your belly will drop and your spine will relax. This is the cow portion of the stretch. 

Repeat for ten rounds or more to really loosen up and relax your spine. 

3. Seat Forward Bend

Interestingly, it might not just be your lower back that hurts. Research has shown that tight hamstrings can cause tension and pain in the lower back, too. 

So, try the seat forward bend to reduce tension in your legs that could be pulling on the lower back. 

Stay on the floor, but stretch your feet out in front of you so you’re seated in an L-shaped position. Then, grab a towel and wrap it around your feet with both ends in your hands. 

Pull the towel and use it to help you bend your upper body closer to your legs. Keep your back straight, though. You should start to feel the stretch down the back of your legs. 

Hold your bend for 30 seconds and repeat three times with half-minute breaks in between. 

4. Massage

Sometimes, you’re the one performing the restorative movement. Other times, it’s a licensed professional manipulating your body and providing relief. 

In this case, we’re obviously talking about the latter. Massage can reduce the pain and tension in your lower back. And it’s a low-impact treatment method — you’ll probably even find it relaxing. 

Find Natural Back Pain Relief

Whether you get moving or get a massage, you will have signed up for natural back pain relief. But if you need further help to assuage your lower back pain, look no further than Restoration Fitness located in Mill Creek, WA. Request an appointment today and get started on your journey to a stronger, pain-free back.