6 easy stretches to help relieve lower back pain
During the day your lower back takes strain as you as you go about your day to day activities.
It is important to stretch your lower back on a daily basis in order to ease any residual tension that was caused during the day.
Why stretching you lower back is important:
- Reduces muscle tension by stretching out the tight muscle fibers.
- Reduces muscle tension around the spine, easing spinal tension. Constant tension in muscles around the spine can worsen any pre-existing back condition.
- Improves flexibility, mobility and range of motion
Important tips when stretching
In order for stretching to ease you lower back pain it is important that you follow the below guide line:
- Stretch on a flat, firm surface
- Ease into a stretch slowly
- Do not bounce in and out of the stretch, hold the stretch for 30 seconds
- Repeat a stretch 2-3 times during the day
- A stretch should NEVER be painful, if any stretch is aggravating your
- lower back pain the STOP.
- NEVER PUSH THROUGH PAIN. Pain is your bodies way of saying something is wrong, if you push past pain then you could injure yourself.
6 easy stretches to help relieve lower back pain
1. Back flexion stretch
Lie flat on the floor and squeeze your knees to your chest (you can lift your head for more of a stretch) until you feel a stretch across your middle to lower back. Hold for 30 seconds.
2. Side Stretch
From the above position bring your knees down to the one side and look over you shoulder to the opposite side. Stretch your arms out and keep your shoulders flat on the floor. Hold for 30 seconds, then repeat on the other side.
3. Child’s Pose
Sit back on your feet (bum on feet) and stretch as far forward as possible then push yourself back towards your feet. Try and bring your head and shoulders to the floor. Hold for 30 seconds
4. Piriformis Stretch
Lying flat on your back on the floor, cross your one leg over the other to create a figure of four. Loop your hands through your legs and hold onto hold onto the back of your thigh. Pull your leg towards your chest and hold for 30 seconds. Repeat on the other side.
5. Cat Cow
Get on the floor on all fours. Align your hips over your knees and your shoulders over your elbows. Drop your head down, pulling your abs in, rounding your back and neck. Hold for 10 seconds. Raise your neck and curve your back towards the floor. Hold for 10 seconds. Repeat 4x.
6. Kneeling Lunge
Starting on both knees, step one foot forward so it is flat on the ground. Gently lean forward to feel a stretch in the front of the other leg. Hold for 30 seconds and repeat on the other side. This stretch helps ease tension in the hip flexors, which effect posture if they are too tight.
Stretching your lower back at least twice a day will help ease your lower back pain as well as prevent future lower back problems.
