Back Pain

5 Stretches for Lower Back Pain

 

Lower back pain can be an everyday occurrence for a lot of people. One effortless way to help ease back pain is through yoga or stretching. Not only can it help relieve the pain and build core strength, but a preventative stretching regimen can be proactive in avoiding back pain. Often, those experiencing back pain mistakenly believe rest could be the best option when gentle movement and stretching might be the best option. Finding the right stretches for lower back pain can help you develop a stretching program to ward off lower back pain, and maybe I can help.

Lower Back Muscles and Pain

The best way to understand the pain in the lower back is to know the makeup of your lower back muscles and spine. Lower back pain relief requires exercises and stretches targeting these areas. Your spine is made up of four sections of vertebrae that are:

• Cervical
• Thoracic
• Lumbar
• Sacrum

Weak or strained muscles in and around our spine can cause lower back pain. Muscles of the lower back that often get strained can include:

• Spinalis
• Multifidus
• Latissimus Dorsi
• Erector Spinae

These muscles of the lower back work like a team with the transverse abdominal muscles in order to increase intra-abdominal pressure.

5 Lower Back Muscle Stretches

Lower back pain can ruin your day!! Wouldn’t it be great if there was some way you could get relief from lower back pain that doesn’t require pharmaceutical painkillers? Fortunately, there’s one simple method for pain relief. Lower back muscle stretching assists with pain relief and is proactive in avoiding it. Yoga and/or a stretching program may be your best option. Five great lower back muscle stretches for pain relief include:

1. Cow-cat

This beginner stretch can increase flexibility/mobility in your spine. Start on your hands and knees, then inhale, lower your head, and raise your back to the ceiling. As you exhale, arch your back and press your stomach towards the ground, holding for five seconds in each direction.

2. Knee to chest

Laying on your back, bring your left knee towards your chest and grab behind your knee, pulling upward. Hold for 5-10 seconds and then release. Repeat the process with the right knee. This stretches your hip flexors along the front of your thigh and muscles along your spine, improving mobility.

3. Pelvic tilt

This is a basic core-strengthening exercise that activates deep abdominal muscles to stabilize/maintain a neutral spine position. Lay on your back while tucking your hips under and bring your belly button towards your spine. Contract for five seconds, relax, and repeat.

4. Trunk rotation

To relieve tension in your lower back, simply lie on your back and bring your knees towards your chest (as if you’re seated). Next, extend your arms to your sides with your palms down and gently roll your knees to one side, keeping them together. Hold for 15-20 seconds, then return to center. Repeat to the other side. Be sure to stretch each side 5-10 times.

5. Seated hamstring stretch

Tight hamstrings can contribute to lower back pain. This stretches the hamstrings, relieves tightness, and releases tension in the spine. Sit on the floor with one leg straight and hook a towel under the bottom of your foot by your heel. Bend forward gently towards your leg, bringing your abdomen towards your thighs. Keep your back straight, and grab the towel to help you bring your belly closer to your legs. Stretch until you feel mild tension, hold for 10 seconds, and then rest. Repeat 10 times.

When to Seek Medical Attention

Stretches targeting your lower back or strengthening through yoga are effective ways to avoid lower back pain. You should always consult your doctor before starting any exercise regimen, but if during the stretches you experience issues you should call your physician right away. Call if you experience:

• Sharp pain in your back
• Dizziness
• Hear a popping
• See bruising

References:

• Back exercises in 15 minutes a day - Mayo Clinic
• Lower Back Pain? 7 Exercises and Stretches To Get Back at It - Cleveland Clinic 
• Lower Muscles of Back Anatomy and Low Back Pain - Jacksonville Orthopedic Institute
• Lower back stretches to increase flexibility and relieve pain - Medical News Today 

 

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