Lower Back Stretches for Back Pain
Lower-back stretches are an important step in maintaining a healthy back and avoiding injury. According to Dr. Peter F. Ullrich Jr., four out of five adults will experience some form of back pain. Although there are several causes of back pain, including over-exertion and degenerative disc disease, tight muscles can affect spine alignment, leading to back strain. Stretching keeps your muscles flexible, which can alleviate pain and help to avoid injury.
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The Benefits
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According to the Mayo Clinic there are several key benefits to stretching: improved circulation, better posture, enhanced coordination, stress relief, increased flexibility and joint range of motion. Step 2 outlines some of the best stretching exercises for your back.
Knee to Chest
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The Cat Stretch: Get on all fours. Gently arch the spine and lift up your head. Allow your belly to curve toward the floor. Now arch in the opposite direction, curving your body into an upside-down U. Repeat this motion five to 10 times. Try to increase your range of flexibility little by little. Remember to breathe.
Knee to Chest: Lie on your back with your knees bent and both heels on the floor. Place both hands behind one knee and bring it to your chest.
Piriformis Stretch: The piriformis muscle runs through the buttock and can contribute to back pain. Lie on your back and cross one leg over the other. Gently pull the other knee toward the chest until a stretch is felt in the buttock area. This stretch is very effective for relieving lower-back tightness.
Chair Hamstring Stretch: Sit on a chair and place your legs straight out in front on another chair. Now reach toward your toes. One leg at a time may be stretched.
Pelvic Tilt: Lie on your back with your knees bent and feet flat on the floor. Tighten your buttocks and abdomen as you flatten the small of your back against the floor. Hold for a count of five. Slowly relax. Repeat this exercise five to 15 times.
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A "Back" Habit
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Doing daily lower-back stretches will increase your flexibility, circulation and muscle strength. Incorporating a few practical stretches daily is an effective strategy to prevent injury, stay strong and aid in recovery time. An added benefit: no more unwanted doctor visits because of back pain!
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