8 easy stretches to relieve lower back pain

• Simple stretches can ease mild lower back pain – Exercises such as the knee-to-chest stretch, cat-cow stretch, child's pose and pelvic tilts may help reduce muscle tension, improve flexibility and support better posture
• Consistency and proper technique matter – Move slowly, avoid stretching into pain, breathe normally and perform the exercises regularly to improve mobility and reduce stiffness over time
• Know when to seek medical advice – If back pain follows an injury, lasts for several weeks, or is accompanied by numbness, weakness or worsening symptoms, consult a qualified healthcare professional

Lower back pain is one of the most common health complaints worldwide. Whether it's caused by sitting at a desk for hours, poor posture, lifting heavy objects or simply muscle tightness, lower back discomfort can make everyday activities more difficult.

While persistent or severe back pain should always be assessed by a healthcare professional, gentle stretching can often help relieve mild stiffness, improve flexibility and reduce muscle tension. The key is to move slowly and avoid forcing your body into painful positions.

Here are eight easy stretches that may help relieve lower back pain and improve mobility.

1. Knee-to-chest stretch

This simple stretch helps loosen the muscles in your lower back and hips.

Lie on your back with your knees bent and feet flat on the floor. Bring one knee towards your chest, holding it with both hands for 20 to 30 seconds before switching legs. You can also pull both knees to your chest at the same time if it's comfortable.

Benefits:

• Relieves lower back tension.
• Improves flexibility.
• Gently stretches the hips.

2. Cat-cow stretch

A favourite in yoga, the cat-cow stretch improves spinal mobility.

Start on your hands and knees. Slowly arch your back towards the ceiling while tucking your chin (cat position), then lower your stomach towards the floor while lifting your head and tailbone (cow position).

Repeat the movement slowly 8 to 10 times.

Benefits:

• Increases spinal flexibility.
• Relieves stiffness.
• Improves posture.

3. Child's pose

Child's pose gently stretches the lower back, hips and thighs.

Kneel on the floor, sit back onto your heels and stretch your arms forward while lowering your chest towards the ground. Rest your forehead on the floor and breathe deeply for 30 seconds.

Benefits:

• Relaxes the spine.
• Reduces muscle tightness.
• Encourages deep breathing.

4. Seated spinal twist

This stretch helps improve mobility in the lower back and torso.

Sit upright with both legs extended. Bend one knee and place the foot outside the opposite leg. Gently twist your upper body towards the bent knee, using your opposite arm for support.

Hold for 20 seconds before repeating on the other side.

Benefits:

• Improves spinal mobility.
• Releases back tension.
• Increases flexibility.

5. Pelvic tilt

Pelvic tilts strengthen the muscles that support your lower back while improving flexibility.

Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and gently press your lower back into the floor by tilting your pelvis upward.

Hold for five seconds and repeat 10 times.

Benefits:

• Strengthens core muscles.
• Supports the lower back.
• Improves posture.

6. Hamstring stretch

Tight hamstrings often contribute to lower back discomfort.

Sit on the floor with one leg extended and the other bent. Keeping your back straight, slowly lean forward towards your extended foot until you feel a gentle stretch along the back of your thigh.

Hold for 20 to 30 seconds before changing legs.

Benefits:

• Reduces tension in the legs.
• Improves flexibility.
• May ease lower back strain.

7. Figure-four stretch

This stretch targets the hips and gluteal muscles, which can affect the lower back.

Lie on your back and cross one ankle over the opposite knee to form a figure four. Lift the supporting leg towards your chest while gently holding the back of your thigh.

Hold for 20 to 30 seconds before switching sides.

Benefits:

• Relieves hip tightness.
• Stretches the glutes.
• Reduces pressure on the lower back.

8. Standing side stretch

A standing side stretch helps loosen the muscles along the sides of your back.

Stand with your feet shoulder-width apart and raise one arm overhead. Lean gently to the opposite side without twisting your body.

Hold for 20 seconds and repeat on the other side.

Benefits:

• Improves flexibility.
• Relieves muscle tightness.
• Encourages better posture.

Tips for stretching safely

To get the most benefit from these exercises:

• Warm up with a short walk before stretching if possible.
• Move slowly and avoid bouncing.
• Stretch to the point of mild tension, not pain.
• Breathe normally throughout each movement.
• Perform stretches consistently, ideally several times a week.
• Stop immediately if you experience sharp or worsening pain.

If your back pain follows an injury, is accompanied by numbness or weakness, or persists for several weeks, seek advice from a qualified healthcare professional before continuing an exercise programme.

10 healthy ways to reduce your belly fat

Meanwhile, in an earlier report, TheRadar compiled a list of 10 healthy ways to reduce belly fat, as too much can be chronic to a person's health. Therefore, it is essential to know healthy ways to reduce belly fat in ways that will not deteriorate the current state of your health.

The healthy ways to reduce belly fat include eating soluble fibre, eating proteins, reducing the intake of sugary foods, reducing stress, and getting good quality sleep.