Are you one of the many who constantly suffers from lower back pain? Back pain is a common problem faced by many, and it is a concern. Whatever the cause, be it childbirth, aging, hard work, or some other underlying illness, there is hope and help—and it may not even be that hard to find relief!
No one likes lower back pain, but there are a few simple stretches that can help relieve the pain.
Many lower back stretches help relax the muscles and make a difference. Here we take a look at the best lower back stretches that will change your life.
Why Your Tight Hips May Be Blame
Tight hip flexors may be a contributing factor to low back pain. It may seem strange, but it's true! What is the relation of the hip to the back?
The bones of the thigh are connected to the coccyx leading to the spine. If there is a problem with your hips, this puts pressure on your lower back, causing a lot of pain.
It is important to know that tight hip flexors are common, especially among those who regularly engage in certain physical activities. These exercises, including horseback riding, cycling, jogging, or anything that works your legs, not your hips. Prolonged sitting and bad posture while sitting can even strain your hip flexors!
One way to reduce lower back pain is to work on increasing hip flexibility, which can be done with low back stretches.
The Importance of Kernel Stability
It is often unknowingly claimed that the core is exclusively the abdominal muscles (area of the abdomen/abdomen), but this is not the case.
The core is made up of these anterior muscles as well as all the muscles on the side of this area as well as the back of this area. When you strengthen your core, you also strengthen your lower back. So why is this important?
There are many basic exercises that make your abs and lower back hurt the next day. This is because you usually don't work with one without some impact on the other. Essentially, this means that if your back hurts, your core may have weakened in general.
Core stability is important due to the location of the core in the center of the case. If the core is unstable, the rest of the body and limbs have to work much harder. The part that suffers the most? Back!
Core training and strengthening can lead to core stabilization and reduce the risk of pain and injury. A weak core puts more stress on the lower back and causes it to tighten. Tight muscles lead to their injuries, which is something we never want.
Why is stretching helpful?
Stretching the lower back leads to lengthening of the back muscles. It is the lengthening of the back muscles that leads to a decrease in pain. As we age, muscles naturally become shorter and tend to be tighter.
The buildup of muscles around the spine results in a lengthening of these back muscles. A neutral spine and proper posture help keep the muscles surrounding the spine strong.
This is great because strong back muscles are muscles that are constantly being stretched and lengthened; the stronger the muscles of the back and the entire core, the less injuries and less pain! Isn't that what we all hope for?
How to stretch your lower back
There are different ways to stretch your lower back. When you're trying to get rid of lower back pain, it's important to stretch. [1]However, there are some things to keep in mind before stretching. You don't want to hurt your back anymore, so take your time!
It is important to listen to your body and, if necessary, take your time; and sometimes you may need to stop altogether.
Another thing to watch out for is your breathing. Breathing is also very important. Before doing these stretches, make sure you follow the correct breathing technique. [2]
Stretching any part of the body can make the pain worse. While mild discomfort is normal with any stretch, if you experience pain, you should stop. This is your body's signal that it's best to take a break and maybe try again the next day. If the pain persists and persists, see a professional to be sure to rule out anything serious.
The lumbar stretch is great because it's easy to do. Lower back stretching can be done once or twice a day. Are you short on time? Need help but need to get it done in less than ten minutes? These lower back stretches will help you reach that goal!
7 best stretches for lower back pain
Lower back pain stretches vary and, in some cases, may seem redundant. However, when performed correctly, they can actually strengthen the back and core, which will reduce pain over time. It is so important to work on the flexibility and stability of the kernel.
No matter how busy you are, here are a few stretches you can include in your schedule:
1. Transverse stretching of the abdomen.
First, let's talk about stretching the transverse abdomen. This is the deepest layer of the abdominal muscles. This muscle is used whenever the limbs move. Because core stability is so important, this stretch can really ease your pain.
To stretch the transverse press, you need to first lie on your back with your head propped up on something soft, such as a pillow. Once you feel comfortable in this position, raise your knees so that they are bent, but still keep your feet on the floor.
Keeping your upper body relaxed, pinch your chin. Then take a deep breath and tighten your core. Think about lowering your belly button to the ground below you. As you release this breath, you will want to relax your muscles. Repeat at least five times. Be sure to inhale slowly and exhale slowly.
Here is a demo:
This exercise is quite simple, but the main thing is to make sure that breathing, contraction and release are performed in the correct order. Head support is also important, so be sure to use a pillow!
2. Bird dog
Next, here is an exercise that targets your lower back and its mobility more. In the fitness world, this is known as "Bird Dog".
In this stretch, you need to start with hands and knees with a flat back. Think of your form as a countertop. The key here is to keep your spine in a neutral position, so keep your back straight while doing the exercise. Don't arch your back.
Place your hands directly under your shoulders. After making sure your hands start under your shoulders and your knees under your hips, inhale. As you exhale, you want to raise the opposite arm and leg.
Exhale as you release your limbs. After holding for at least five seconds, you have completed the round. Repeat this exercise eight to ten times, switching sides.
3. Bridge
The next exercise is exactly what it looks like. You make a bridge with your lower part and your hands relax on the floor.
First, you need to lie on your back on a towel or exercise mat. Choose what brings you more comfort. Then you need to bend your knees so that the distance between your knees does not exceed the width of your hips.
Inhale and as you exhale, you want to lift your hips using your hands as a light lever. The key is to raise your hips high enough to match your spine and the height of your knees. This brings everything in a straight line when you feel a slight stretch.
As you lower your hips back to the ground, make sure you exhale. Repeat this stretch eight to ten times.
4. Tilt of the pelvis.
This exercise focuses on the lower back.
Start at the back with something under your head to act as a small pillow. As in the other exercises, you need to bend your knees with your legs slightly apart, no wider than the distance between your hips.
Keeping your upper body relaxed and chin tucked in, gently pull your lower back into the floor. You should feel the contraction of the abdominal muscles. While your muscles are contracting, move your pelvis forward and up, then relax. Repeat the slow and steady rocking motion at least eight times.
5. Hip stretch.
Because tight hip flexors often cause lower back pain, stretching the hips can reduce the pain you feel.
In this stretch, you will need to start on the ground, kneeling, with one knee up. During this stretch, both knees should not remain on the ground. The opposite foot should be in front of the body with the knees bent 90 degrees.
From the knees apart position, push your hips forward and always keep your back straight. Hold this stretch for at least 20 seconds and relax. Repeat at least two times on your knees alternately.
When performed correctly, this stretch is very well felt by the hip flexors.
6. Stretching the spine.
This stretch obviously stretches your spine, and in case of lower back pain, this exercise is a great tool.
Start by lying on your back with a pillow under your head.
Keep your knees bent and tightly together throughout the stretch.
Spread your arms wide in a T-shape in line with the rest of your body. You need to slowly move your knees from one side of your body to the other.
Exhale as you move from one side to the other and make sure your shoulders don't touch the ground. When turning the body, be sure to move the pelvis to the sides. This will give you a full stretch, which will be more beneficial for your lower back.
Repeat this exercise at least six times, making sure to alternate sides, counting both sides as one rep.
7. Stretching the buttocks.
There is a muscle in the buttocks that can cause lower back pain and tightness. The hips and abdominal muscles may play a role in back pain, but the buttocks are a very popular offender.
The piriformis muscle is a gluteal muscle that can cause lower back pain if not stretched, so it's important to stretch it!
For this glute stretch, you simply lie on the ground with one ankle crossed over the opposite knee. The position feels uncomfortable, but once you start stretching, it feels really good.
After you place your ankle on the opposite knee, you will want to grab the thigh of the leg that the ankle is resting on. When you inhale, you want to grab your thigh. And as you exhale, you need to pull that thigh into your chest as far as possible.
Performing this exercise for at least 20 seconds will give you the maximum result. Repeat at least two times on each side.
How to relieve back pain
Removing stiffness in the lower back
A stiff lower back can occur if you live in a cold climate or have any form of arthritis that tends to worsen with aging or changing weather.
Rigidity has many leading factors, one of which is a cold body. Cold weather can cause back pain, so try to stay at home during the winter.
Back stiffness can also be caused by back spasms, stiffness injuries, improper lifting, and, in some cases, lumbar arthritis.
However, it is also important to note that any tension in the spine can lead to stiffness in the lower back.
Often stiffness in the lower back develops due to lack of mobility and activity. If you're not the type to go to the gym or lift weights, be sure to take advantage of the above lower back stretches as often as possible.
Relieve inflammation in the lower back
Low back pain can sometimes be the result of inflammation of the muscles in the lower back. For inflammation, you can take over-the-counter medications. Physical therapy and chiropractic are also available.
Many people also find that hot and cold compresses help. Ice packs work best when inflammation occurs after stress or injury. When using ice for an injury to any part of the body, always make sure to wrap something around the ice so that there is no direct contact with the body.
It is also helpful to heat the lower back to relieve pain. It can not only relieve pain, but also provide certain healing factors for the lower back. [6]
When your lower back becomes tense, circulation to that area is usually interrupted. Therefore, heat plays a role in causing the blood vessels to dilate, which improves blood circulation.
Tight muscles become tense from standing or sitting for long periods of time, stress, a pulled or sprained muscle, or certain injuries.
In addition, you can also try these five tips:
- Wear comfortable, supportive shoes.
- Sit on suitable chairs that will help you properly align your back.
- Watch your posture when you are standing, sitting or exercising.
- When lifting, use your legs, not your back (proper lifting is a must).
- Be mindful of your stress level, keep it low.
Bottom line
Low back pain can often be alleviated or completely eliminated with a few simple steps. Start with the seven best lower back stretches and see how you feel. However, if you continue to experience pain, always remember that it is important to see a doctor. Cost is often an issue when people go to a healthcare professional, but there are many doctors who work with you if you don't have insurance. [7]
Remember, it's easier to fix your back now than later when you need surgery or whatever!