Three Simple Stretches To Help Alleviate Low Back Pain

Lower back pain is a common problem and affects about 70% of the population in general. This can result from something serious like kidney stones or pancreatitis (if the pain is associated with other symptoms) or simply because of a lack of movement within the area.

Regularly stretching your back muscles and tendons within your spine is essential to avoid fixation in the joints that can result in discomfort later on. This article will provide three simple stretches to help alleviate low back pain and help restore movement to the lower back.

Benefits of Stretches for Lower Back

1. Stretches for the lower back help remove tension within the muscles surrounding the spine. Stress in these muscles can cause significant pain and worsen any existing back pain condition.
2. Stretching can help improve the range of motion.
3. Some disabilities caused by back pain can be eliminated or reduced when frequent stretching is done.
4. There are associated psychological therapeutic effects with stretching. It helps reduce stress and promotes a positive mind.

Guidelines:

Prior to doing any form of exercise or stretching, make sure you are physically capable of doing so. Otherwise, stretching will only worsen the condition instead of improving it.

Below are the guidelines to ensure proper application of the techniques.

1. Wear comfortable clothing that will not restrict movement
2. Ensure that there is enough room to move and stretch
3. Use mat as needed
4. Avoid doing the stretches after eating
5. Do some warm-up exercises first
6. Do not force the body part into an uncomfortable position
7. Hold the position adequately long enough to elongate the muscles

Stretching Techniques

Lumbar Rotation stretch

The lumbar rotation stretch targets your joints in the hip lower back region and the surrounding muscles, including the buttocks area. This exercise helps increase the movement of synovial fluids within the joints.

1. Lie on your back with your hips
2. Bend your knees at 90 degrees
3. Draw in the abdominal muscles throughout the exercise
4. Slowly bend your both knees to one side, keeping the hips on the floor
5. Stay in this position for 15-30 seconds
6. Bend the knees slowly to the other side counting 15-30 seconds
7. Repeat this cycle about 5 to 6 times

Cobra stretch

This stretch targets a large group of muscles within the back area. These muscles hold the posture and the curvature of the back. Doing the cobra stretches releases tension to these muscles and elongates them to promote blood circulation. The cobra stretch also bends the waist area. Additionally, it lengthens the cartilages in the spine, releasing pressure and tightness that often causes pain.

1. Lie flat on your belly with your legs straight
2. Using both hands, slowly and gently push the upper part of your body against the floor, peeling your chest away from it
3. Keep your legs together and your hips on the floor
4. Squeeze your shoulders together
5. Keep the elbows pointing backward
6. Hold the position for 10-15 seconds
7. Do the procedure repeatedly for 5-6 times or until comfortable

Cat-Cow Stretch

The Cat-Cow stretch involves flexing and extending the spine while promoting blood circulation within the intervertebral discs. This stretching technique helps improve pain in the lower back, promotes balance, and increases coordination and good posture. It is also believed that the cat-cow stretch relieves stress and anxiety because it calms the mind.

1. Begin with your hands and knees on the floor
2. Bend your spine in an arch position
3. Hold this position for 3-5 seconds
4. Slowly bend the spine in a U position by tilting your pelvis back
5. Slowly move your neck in an opposite manner
6. Hold still for 3-5 seconds
7. Keep your breathing aligned with every change in your spine position

Patients who cannot hold a lying-down pose can try the modified version while sitting on a chair.

1. Sit straight on a steady chair with no cushion
2. Place both your hands on your knees
3. Slowly tilt your back to form an arch while slowly inhaling
4. Look down your  navel
5. Hold still for 3-5 seconds
6. Gently release and tilt your pelvis backward while slowly looking up
7. Keep this position for 3-5 seconds
8. Do the cycle repeatedly for 5-6 times or as desired

While these three simple stretches to help alleviate low back pain can be helpful for your condition, it is best to seek medical consultation for any discomfort that includes other symptoms or if it does not go away despite all your efforts. We at Maplewood Sauk Prairie Health and Rehabilitation Center assess and rehabilitate conditions related to lower back pain. Contact us now to schedule your consultation.

Read next article

References:

https://www.healthline.com/

https://www.piercechiropractic.net/

https://tennisnerd.net/

https://www.verywellfit.com/