Stretching is one of the foremost effective ways to relieve and alleviate back pain, but only if you’re consistent with your stretching routine.
In order for stretching to work; to get the most benefits and kick back pain to the curb you need to stretch every day. The key is to transform stretching into a “once-in-awhile” practice into a non-negotiable part of your daily routine. Proper activity and stretching can help alleviate the everyday causes of lower back pain by relaxing tense muscles and improving circulation. Regular stretching can help alleviate the muscles and get rid of existing back pain, but it can also strengthen the back and lower your chances of dealing with back pain in the future. When the spine is flexed, the pressure is off-loaded.
Here are five stretches for lower back pain that almost everyone can do to help relieve back pain and reduce inflammation in the lower back.
- Praying Stretch – This common stretch helps enhance the mobility and helps loosen the muscles of the lower back, which are likely contracted if you’re in pain. Begin on your hands and knees on the floor, with your hands under your shoulders and knees under your hips. Extend your arms out, reaching directly in front of you and place your palms flat on the floor. Sit your hips back toward your heels, drop your head and chest downward as your arms extend further. You can place a pillow under your belly to prop yourself up and lessen the stretch of the low back muscles. Stay here 20 to 30 seconds or even longer and then repeat 3-5 times.
- Camel Back Reverse Stretch – This stretch helps sustain flexibility of the spine while toughening the back and abdominal muscles. (This stretch stems from the praying stretch) First, begin on your hands and knees on the floor. Your hands should be under your shoulders and knees under your hips so your spine is parallel to the ground in this position. Arch your back up, reaching to the ceiling by lengthening your mid-back between your shoulder blades – similar to a camel’s hump. Hold for 5-10 seconds, then relax and let your stomach fall downward as you gently arch your lower back in and hold here for 5-10 seconds. Repeat these movements for 20-30 seconds.
- Reverse Knee-to-chest Stretch – Hip tightness is a frequent contributor to lower back pain and spinal arthritis. In order to stretch the hamstrings, lower back, and glutes, lie on your back with one knee bent, and one leg straight. Place hands behind/over your leg that is bent and pull back towards your chest until a light stretch is felt down the back of the leg. Hold for 20-30 seconds, switch legs and do the same thing. Repeat 3-5 times for each leg.
- Lower Back Reverse Pelvic Twist – This movement not only helps to stretch your lower back but also your glutes, which can tighten when you’re experiencing lower back pain, ultimately causing more pain. First, lie on your back with your knees bent and feet flat on the floor. You will extend your arms out to the side in a “T” position. While maintaining your upper back flat, keep your shoulders on the ground as you gently roll the opposite knee to one side until a stretch is felt. Stay here for 5-10 seconds or longer, then return to the starting position and repeat on the other side.
- Superman Stretch – Begin on your hands and knees and tighten your abdominal muscles. Lift one leg up and extend it behind you while keeping your hips level. Hold that position for 5-10 seconds. Now reverse and switch to the other leg. For each leg, repeat for 10-20 seconds. For each routine, try lifting and extending your opposite arm in front of you. Don’t allow your lower back muscles to sag. Stay in position and don’t lift your arms or legs any higher than the low back position can maintain.
Exercising helps work the core muscle to forestall injury, increase stability, and improve flexibility.
Individuals with lower back pain ought to concentrate on their general posture to identify movements which will be answerable for the pain.
Back pain is unique case-to-case injuries; the body’s fundamental muscle, bone, and joint structure are highly similar. When you’re improving the function and health of the musculoskeletal system you will always experience positive results. Anyone experiencing lower back pain that is severe and doesn’t depart with everyday stretches and exercise should make an appointment with a doctor. If any of these back exercises build the pain worse, it’s important to prevent doing them now and consult a doctor.