Five Stretches for Lower Back Pain
Experiencing lower back pain?
Lower back pain is a common discomfort among many people. It can be caused by various factors including the way you sleep, exercise habits, poor posture, or injuries. Lower back pain can affect the way you do things and hinder the way you move. For example, it can become difficult for you if your work includes lifting heavy equipment. If you play sports, the discomfort can get worse over time and can affect how you play.
It’s important to stretch and strengthen your lower back and the surrounding muscles as it can relieve pain, improve your flexibility, and help in preventing further pain or soreness.
Here are 5 stretches that you can do to relieve tightness and pain in your lower back.
1. Supine Twist
Start by lying on your back having your knees bent and your feet flat on the floor. Extend your arms out in a “T” position. Keeping your shoulders on the ground, gently roll both knees to one side to feel a twist in your waist. Stay on one side for 20 to 30 seconds, then turn your knees to the other side.
Begin by being in a tabletop position with your hands shoulder width apart and your knees below your hips. While inhaling deeply, curve your back and bring your head up. Exhale deeply and bring your core in, arching your spine. Repeat this 5-10 times.
3. Knee-To-Chest Stretch
Start by lying on your back having your knees bent and your feet flat on the floor. Put your hands around one knee and bring it towards your chest. Keeping your back pressed on the ground, hold that knee close to your chest for about 15-20 seconds. Repeat on your other knee.
4. Glute Bridge
Begin by lying on your back with your knees bent and feet flat on the floor. Place your legs shoulder width apart. Press your lower back on the ground with your arms placed by your sides. Lift your lower body upward, maintaining a straight pose and controlled movement. Repeat 10-15 times.
5. Pelvic Tilt
Start by lying flat on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and bend your pelvis up. Hold for 10 seconds and repeat.
Overall, lower back pain is one of the most prevalent pains within many individuals. Whether it be caused from your sleeping habits, exercise, or injury, it can all contribute to hindering doing regular daily movements. It’s important to incorporate regular stretching and strengthening of these areas to reduce your pain, and increase your flexibility and range of motion.