Stretches For Lower Back Pain
QI Spine Clinic, 1 month ago
Most of us spend a lot of time sitting, whether in the car or while working in the office. Sitting for a long time might cause mild to severe pain in your lower back. However, gentle stretching exercises can counter the effects of sitting for a long time. Stretches for
lower back pain usually relieve pain & stiffness and improve the flexibility and strength of your lower back muscles.
Stretching exercises for lower back pain increase mobility and flexibility, relax muscle tension, and increase muscle strength. This blog focuses on important stretches to relieve lower back pain.
Important Stretches for Lower Back Pain
Important stretches &
exercises for lower back pain relief include the following:
Knee to Chest Stretch
This pose provides relaxation to your muscles and also helps strengthen the back muscles.
Steps:
- Lie down on your back, keeping your feet flat on the floor and knees bent.
- Bring the right or left knee towards the chest while holding it with both hands.
- Hold your knee for 10-20 seconds and perform with both legs. You can also perform this stretch simultaneously with both knees.
Child’s Pose
This yoga pose will stretch your specific muscles, relieve tension and pain in your back, and help loosen the lower back muscles.
Steps:
- Kneel on the floor so that big toes touch the floor and knees are kept apart.
- Lower down your torso and extend your arms in the forward direction.
- Keep your forehead resting on the ground and take a deep breath
- Stay in this position for 20-30 seconds and ensure your back muscles are relaxed with each breath.
Hip Flexor Stretch
This pose helps stretch the hip muscles and relax the back muscles. It improves posture and relieves muscle tension.
Steps:
- Keep your one foot forward and the other knee on the ground.
- Exert weight on the front leg so you can feel a stretch in the hip muscle on the back.
- Stay in this position for 20-30 seconds, then perform with the other side.
Pelvic Tilt
It is an important stretching exercise to enhance the strength of abdominal muscles. It also supports the lower back and improves the alignment of the pelvis.
Steps:
- Lie down on the mat with feet flat on the ground and knees bent.
- Press your lower back while keeping your abdominal muscles tight and tilting your pelvic area upward.
- Stay in this position for 5-10 seconds.
- Repeat this pose at least 5-10 times during the day.
Supine Twist
This stretching exercise relieves tension and also improves the mobility of your back.
Steps:
- Lie down on the ground and keep your feet flat on the floor & knees bent.
- Extend your arms to the sides, keeping the palms facing down.
- With your shoulders flat on the floor, turn both of your knees to the same side.
- Hold this posture for ten to twenty seconds, then switch to the opposite side.
What are the Benefits of Stretching Exercises for Lower Back Pain?
- Strengthens muscles: Regular stretches for lower back pain also help increase the strength of the back muscles and prevent injury to the back muscles.
- Increases mobility: Stretches for lower back pain improve and enhance the mobility of your back muscles. Regular stretching exercises can reduce discomfort.
- Improves quality of life: Stretches can also improve your quality of life. Severe lower back pain can make you dependent and doing regular stretching exercises can improve your quality of life and make you independent.
Tips for Stretches to Relieve Lower Back Pain
To get the maximum benefits of stretching exercises for lower back pain, you must follow some important tips:
- Do a warm-up: It is important to prepare your body before doing stretching exercises for lower back pain. Cold muscles can be easily injured. Light walking can help tone up your muscles and prepare you for extensive stretching exercises.
- Consistency: It is important to consistently add stretches for lower back pain to your daily regimen. Regular stretching exercises will not only help to enhance the strength of your back muscles but also improve your quality of life.
- Consult with your physician: You must consult with your healthcare provider before doing stretches for lower back pain. Your healthcare provider can suggest the best yoga poses or stretches for your individual needs.
Conclusion
Lower back pain is a common issue that affects most people. It may occur for several reasons, and it is important to identify the cause to get the best possible treatment. Stretches for lower back pain are useful in relieving pain, improving mobility, enhancing muscle strength, and living comfortably.
It is important to use proper stretches daily to get the desired benefits under the supervision of an expert. If you experience increased pain or discomfort you must immediately visit your health care provider to rule out the cause.
