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Alongamentos para a parte inferior das costas: alívio e flexibilidade 🧘‍♀️




Lower Back Stretches


Frequently Asked Questions

🔥 Lower back stretches for pain relief

Lower back stretches can help alleviate pain and discomfort in the lower back. Some effective stretches include:

  1. Child’s Pose: Start on all fours, then sit back on your heels with your arms extended in front of you.
  2. Cat-Cow Stretch: Begin on all fours and alternate between arching your back like a cat and dropping your belly towards the ground like a cow.
  3. Seated Forward Bend: Sit on the floor with your legs extended in front of you, then reach forward and try to touch your toes.

🤸‍♂️ Best lower back stretches for flexibility

To improve flexibility in the lower back, try the following stretches:

  • Standing Forward Fold: Stand with your feet hip-width apart and fold forward, reaching towards your toes.
  • Bridge Pose: Lie on your back with your knees bent and feet flat on the ground. Lift your hips up towards the ceiling.
  • Supine Twist: Lie on your back and bring one knee towards your chest, then cross it over your body and twist towards the opposite side.

🏋️‍♂️ Effective lower back stretches for athletes

Athletes can benefit from these lower back stretches:

StretchDescription
Standing Side BendStand with your feet shoulder-width apart and reach one arm up and over your head, bending to the side.
Pigeon PoseStart in a push-up position, then bring one knee forward and place it behind your wrist. Extend your other leg straight back.
Superman StretchLie on your stomach with your arms extended in front of you. Lift your arms, chest, and legs off the ground.
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🌱 Gentle lower back stretches for beginners

If you’re new to stretching, try these gentle lower back stretches:

  1. Seated Spinal Twist: Sit on the floor with your legs extended, then cross one leg over the other and twist towards the crossed leg.
  2. Knee to Chest Stretch: Lie on your back and bring one knee towards your chest, holding it with your hands.
  3. Standing Hamstring Stretch: Stand with your feet hip-width apart and extend one leg forward, placing your heel on a raised surface.

💼 Lower back stretches for desk workers

Desk workers can try these stretches to relieve tension in the lower back:

  • Seated Figure Four Stretch: Sit on the edge of your chair, cross one ankle over the opposite knee, and gently press down on the raised knee.
  • Upper Body Stretch: Sit tall in your chair and interlace your fingers, then reach your arms up overhead and lean to one side.
  • Standing Hip Flexor Stretch: Stand with one foot forward and the other foot back, then lunge forward and press your hips slightly forward.


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