Using Stretches For Lower Back Pain Relief

In a world where many jobs and even everyday tasks can contribute to back problems more people are utilizing stretches for lower back pain relief. The lower back is made up of an incredibly complex assortment of many interconnected parts. Muscles, ligaments, tendons and bones work together to create the versatile mobility that allows the human body to move the way that it does. With so many elements flexing and contracting all the time, it is not surprising when something becomes strained or damaged. The proper stretching routine can help to remove pain and often prevent further damage from occurring.

Lower back pain is usually caused by one of two things. Either the muscles and ligaments of the lower back become strained in some way, or tight hamstring muscles put stress on the pelvis. This can result from reasons such as overexertion of these muscles or bad habits in posture, though a hereditary tendency often exacerbates this. Stretching regularly will keep muscles strong and ligaments flexible, which will relieve pain and help them to resist injury.

Good Practices When Using Stretches for Lower Back Pain

The first rule of stretching is that if there is pain involved, either the stretch is being done wrong or the muscle is being pushed too hard. Proper stretching should bring relief, not pain. Once the point of discomfort has been reached, one should back off the stretch until the discomfort ceases. Continued stretching will result in increased flexibility over time which will increase the amount a muscle can be stretched before it becomes painful.

It is best to do a stretching routine later in the day or to have about five minutes of low-impact warm-up exercises before getting started. The muscles in the lower back will be more flexible and less likely to tear when they are warm and blood is flowing freely through them.

One should also make sure to always stretch slowly. Sudden, sharp movements or bouncing while stretching may end up causing muscles to tear or pulling ligaments. Remembering to breathe steadily while stretching is important as well. Each stretch should be held for around 20 to 30 seconds and repeated approximately 5 times. These exercises should be done at least every other day to be the most effective at relieving lower back pain.

Hamstring Stretches for Lower Back Pain

Even when other problems with the back are solved, if one’s hamstrings are consistently tight, the pain will remain or return. Tight hamstrings pull downward on the pelvis and create continual strain on many areas of the lower back. Stretching these muscles is important to making sure that pain is gone for good.

One of the most effective ways to loosen up the hamstrings is by using a hurdler’s stretch. To perform this stretch, one leg needs to be tucked behind the buttocks while the other is positioned straight in front of the body, flat to the ground. The body is then leaned forward slowly with the back kept straight. As soon as a stretching sensation is felt along the thigh or knee, one should ease back and hold the position. Doing this stretch for even just a few months can create dramatic improvements in lower back pain.

Other Effective Stretches for Lower Back Pain

There are many other stretches which are good for relieving lower back pain. One of these is the Pelvic Tilt. To begin, one lies on the floor on his or her back, knees bent and feet flat on the floor. Taking a deep breath, the small of the back is then flattened against the floor. The stretch is held, relaxed and then repeated.

A similar exercise is the Wall Lower Back Stretch. Instead of lying down, one stands with the back against a wall and the heels of the feet about three to four inches away from it. The small of the back is pressed against the wall, held and then relaxed.

The Basic Spinal Twist consists of lying on the floor, arms stretched out to the sides and knees bent with the feet flat on the floor. One’s knees are then lowered to the side, bringing them as close to the floor as possible without being painful. The knees are held there, returned to position and then the stretch is repeated on the opposite side.

One very simple back stretch is the Knees to Chest stretch. Again, one lies on the floor, knees bent and feet flat. One leg is then grabbed behind the knee and slowly pulled towards the chest. It is held and returned to position and then the other knee is done.

From that same position, another stretch is to pull both knees to the chest and then hold them there with the hands. This is accompanied by rocking back and forth, which produces a gentle lower back stretch as well as massaging the muscles against the floor.

A different approach is a stretch known as the Cobra Position. This one requires lying on the floor face down, toes pointed outward and hands placed on the ground at about the position of one’s armpits. One then presses down and raises their shoulders from the floor, extending the arms all the way while, simultaneously, the hips are pressed towards the floor.

Touching the toes is one effective stretch that can be done from a standing position. The feet should be shoulder width apart. One then bends at the waist and lets themselves hang while keeping the legs straight. Gravity does most of the work in this stretch and it has the benefit of targeting both the lower back and the hamstrings.

If pain in the lower back becomes severe or lasts for several weeks, the best option may be to see a doctor or physical therapist. These professionals may be able to determine the sources of the problem and suggest a stretching program that deals specifically with those issues. For less acute problems, however, doing a routine of stretches for lower back pain may clear them up.