Lower back pain is a common problem and can be very debilitating. In this article, we'll discuss some stretches that you can do to help relieve the pain and improve your overall mobility.
The Benefits of stretches for lower back pain
When it comes to lower back pain, stretching can be one of the best things you can do for your overall health. Here are some of the benefits of stretching for lower back pain:
Stretching can help to relieve lower back pain by improving your flexibility.
Stretching can also improve your posture by helping to stretch and strengthen your back muscles.
Finally, stretching can also help to reduce inflammation in the area around your spine.
The Types of Stretches You Can Do For Lower Back Pain
There are many stretches you can do for lower back pain. Any of the following can help to ease the pain and improve your function.
The first stretch is simply lying on your back with your knees bent and your feet flat on the ground. Reach back with one arm and hold onto a pillow or another object for support. Hold this stretch for 10-15 seconds, then repeat on the other side.
Another great stretch for lower back pain is the cat-cow. Lie on your stomach with your palms flat on the floor next to your hips and shoulder-width apart. arch your back and slide your heels as close to your butt as possible before pulling your hands towards your chest, lifting your torso and extending your legs in the air. Hold this position for 30 seconds, then switch sides.
To increase flexibility in the lower back, try a series of yoga poses that focus on the spine: child’s pose, bridge, spinal twist, seated forward bend, and standing forward bend.
How to Do a Stretch for Lower Back Pain
If you’re feeling back pain, any stretch can help. Here are three stretches that can help relieve lower back pain.
1. The Cat/Cow Stretch: Lie on your back with your legs bent and your heels on the floor next to you. Place your hands on your hips, then press your calves and thighs toward the floor. Hold this position for 30 seconds then slowly return to the starting position.
2. Pigeon: Start in a seated position with your legs bent so that you’re slightly leaning forward and arms resting on knees. Take a deep breath and press your chest out and upward as you lift one leg off the ground about 6 inches (15 cm). Hold for 10 seconds, then slowly lower leg back to original position and repeat with opposite leg.
3. Child’s pose: Kneel down with feet hip-width apart and arms at sides, fingers pointing forward. Use firmly pressed palms to press hips toward the floor (or use a yoga block or Swiss ball if that feels more comfortable). Stay here for 3-5 breaths before repeating on other side.
How Long to Hold a Stretch for Lower Back Pain
If you are suffering from lower back pain, you may be tempted to massage therapy for a short period of time. However, doing so can actually worsen your condition. Here is a list of stretches that you can do to alleviate your pain:
-Sit upright with feet flat on the floor and hands behind your head
-Bend forward from the hip and touch your forehead to the floor
-Put your hands on either side of your head, fingers pointing down, and lift your torso up until your chin is off the floor
-Keep your spine straight and slowly lower your torso back down to the starting position
Tips on Overcoming Lower Backpain with Stretches
If you have lower back pain, there are a few stretches you can do to help loosen up the muscles and relieve the pain. Many people find that these stretches work better than medication or surgery for relieving their pain.
The following stretches should be done slowly and with caution if you have any back problems. Always consult your doctor before starting any new exercise routine.
1) The Hamstring Stretch: This stretch is great for relieving tension in the hamstring muscles, which are located at the back of your thigh. To do the stretch, lie down on your stomach with your legs bent up towards your chest. Place your palms on the ground next to your hips, and gently pull your heels towards your buttocks. Hold this position for 30 seconds, then switch legs.
2) The Calf Stretch: This stretch is good for stretching out the calf muscles, which are located on the front of your leg below the knee. To do the stretch, stand with one foot in front of the other so that both feet are flat on the ground. Bend your forward knee until it’s nearly touching your toes, then lean slightly forward so that you feel a stretch in the calf muscle on your front leg.
