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5 Stretches For Lower Back Pain Relief

5 Stretches For Lower Back Pain Relief

Until or unless your back goes out, this is not a part of your body that you’ve probably given much thought to. However, if you are suffering from back pain, you realize very quickly just how much you use your back in the course of a given day. Your back is actually a complicated and amazing configuration of vertebrae, disc, bones, ligaments and muscles that help your body to bend, sway and stretch as you go about your daily routine. So to baby your back – and to both treat and prevent lower back pain – try these stretches below.

To further alleviate lower back pain, you can’t miss the following posts:

Lower Left Back Pain: Symptoms, Causes And Treatments

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Lower Right Back Pain: Symptoms, Causes And Treatments

5 Effective Yoga Exercises For Lower Back Pain

The Hamstring Stretch

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    In order to do this stretch — which will work out not only your hamstrings but your lower back as well — lie flat on the floor on your back. Bend your right knee into your chest, then straighten the leg slowly towards the ceiling (you can wrap an exercise band around the bottom of your feet to help keep your leg in place if desired). Do not overstretch. Hold in position for 3-5 minutes, then slowly lower the leg to the floor.

    The Downward-Facing Dog

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      This position is one of the best stretches for lower back pain will give your back a deep, gentle stretch, while also working out your hamstrings and calf muscles and strengthening the muscles in your arms. Begin on your hands and knees, with your hands shoulders-width apart and your hands planted firmly on the floor. While breathing out slowly, raise up on your tip-toes and slowly lift your buttocks off the floor so that your body bends in the shape of an “A”. Your weight should be supported by both your hands and your feet. Hold this pose for several minutes, breathing in and our easily, then reverse it by lower your buttocks and legs slowly to the mat. Rest for a few minutes in a prone position.

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      The Bow

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        This provides a deep, relaxing stretch for the muscles in your lower and upper back while strengthening the muscles in your arms and legs. First, bend your knees and set feet on the floor, then bend elbows and spread palms out on the floor behind you. Slowly, lift yourself up on your arms and legs so that you are bent backwards with your navel raised towards the ceiling and your weight balanced equally between arms and legs. Hold for several moments, then lower yourself slowly and gently to the mat.

        The Plow

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          Lie on your back with arms beside you, pressing down against the floor. As you breathe in slowly, lift your feet off the floor and raise your legs towards the ceiling. Then swing your hips upwards and support them on your hands. Then, still breathing gently, lower your legs up and over your head so that your toes touch the floor behind you. Hold this pose for a minute, then gently swing your legs back and resume a prone position.

          The Triangle Pose

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            This position allows you not only to get a great stretch for your lower back but your lateral muscles (the muscles along your sides) as well. In order to begin this pose, get into a standing position with your feet 3-4 feet apart. Raise your arms to shoulder height so that they are parrellel to the floor. Then, turning your left foot in, breathe out and bend your torso to the right and bend from the hips so that your hand can touch your calf, ankle or the floor, depending on how deep you want to stretch. While exhaling, pull yourself back to a standing position and lower your arms.

            If you are suffering from back pain, these poses can help to stretch the muscles gently and get you back on your feet again. However, it is important to talk to your doctor before doing these or any other exercises to make sure they are right for you. You should also discuss a care plan which combines these exercises with the use of anti-inflammatory medications, muscle relaxers, rest and warm or cold applications to help treat this condition.

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            Brian Wu

            Health Writer, Author

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            Published on May 3, 2019

            8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

            8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast

            Are you frustrated by why on earth you can’t lose any weight? Have you ever wondered if you don’t actually know how many calories you eat in a day?

            How much exercise do you ACTUALLY get? Why does nothing seem to be working!?

            If any of those questions sound familiar, then read on. Because I am about to show you some of the best tools you can use to pull yourself out of that rut!

            If you can relate, I’ve been there too. In fact, if it helps your situation at all, I think most of us have at some point or another. Most people feel like, at some point or another, they reach a plateau. It’s that exasperating place that seems to keep us from moving forward (or is moving us slowly).

            How can we break past this point? How can we start to see results and have the momentum to keep moving forward? The answer is simple:

            To have a game-plan and know exactly what is going on inside your body.

            Let me put it this way, in your business, do you go into work figuring you’ll find something to do once you get there? Probably not. You know exactly what needs to get done and you have a game-plan (a task sheet or to-do-list) to get you there. You might even have a few different “games” you play with yourself to make your work more enjoyable or listen to a motivational speaker to make sure your morale is up.

            The same goes for fitness. If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

            If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

            I am about to show you the top fitness apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

            Keep reading to find the apps which might just shoot you past your plateau and into the lifestyle you dream of.

            1. MyFitnessPal

              When it comes to favorite fitness apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

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              MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free, and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

              Just enter the ingredients into each meal and it will add up how many calories you eat. Indulged in a burrito? No problem! Just scan the barcode and it will enter that in for you.

              Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients.

              While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

              If you want a one-stop map to success then this is it! This will not only help you develop a gameplan, but will also create a flexible plan to get you there.

              Get MyFitness Pal here!

              2. Fitbit

                I know you’ve already heard about this app before, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

                While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

                Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving throughout the day.

                This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure.

                Get Fitbit here!

                3. MapMyRun

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                  This is another one for the competitive, beginner, or exercise enthusiast alike. MapMyRun measures the distance that you run and even tracks your route. And, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

                  If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

                  Once, my boyfriend (Now Husband) ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

                  MapMyRun is perfect for those who like to challenge themselves, love to be apart of a fitness community, or want a place for friends to hold them accountable to their goals.

                  Get MapMyRun here!

                  4. Zombies, Run!

                    Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

                    ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget that you are exercising!

                    This app takes you through a story-line makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

                    And don’t even worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on it’s own.

                    Just be sure not to move too slow or the “Zombs” (As we runners affectionately call them) might catch you!

                    Get ZombiesRun here!

                    5. Prepear

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                      Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter.

                      Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner) and it will organize all the ingredients you will need into a shopping list.

                      With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

                      Bye Bye paper shopping lists! And Bye-Bye fast food! You won’t be needing that anymore!

                      Get Prepear here!

                      6. Strava

                        If walking is your health resolution, this one might be for you!

                        Strava was actually sent to me by one of my clients for me to track his daily walking. This app is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

                        This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

                        Get Strava here!

                        7. Aaptiv

                          If you find yourself at the gym and not sure what to do, then this app might be for you.

                          Aptive gives you workouts to do and instructs you how to do them.

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                          While there’s nothing quite like the accountability of a personal trainer, Aptive is a great way to be guided through exercises without having to dish out tons of money.

                          The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                          Get Aaptiv here!

                          8. Freeletics

                            Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym.

                            Freeletics provides online workouts designed specifically from bodyweight. No equipment is needed!

                            You will be surprised at what a great workout you can get without any equipment.

                            That’s right, you work-travellers — Say goodbye to your excuses because this app is bringing the trainer to you!

                            Get Freeletics here!

                            The Bottom Line

                            These 8 apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

                            Get ready to be motivated, informed, and ready to start achieving your dreams! Good luck on your fitness journey!

                            Featured photo credit: Marion Michele via unsplash.com

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