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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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            Last Updated on February 6, 2020

            10 Simple Morning Exercises to Make You Feel Great All Day

            10 Simple Morning Exercises to Make You Feel Great All Day

            There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

            One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

            In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

            Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

            1. Cat Camel Stretch

            Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

            Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

            Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

            Here’s a video to guide you through:

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            2. Go for a Walk or a Run

            This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

            Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

            The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

            Also, you are helping your heart to stay healthy and keeping your blood pressure low.

            Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

            3. Jumping Jacks

            Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

            Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

            4. Abductor Side Lifts

            Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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            Do about 10 to 15 raises for each side like this:

            5. Balancing Table Pose

            This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

            Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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              6. Leg Squats

              Not just legs are involved but also hips and knees.

              Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

              The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

              7. Push Ups

              You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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              An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

              Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

              This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

              8. Bicycle Crunches

              There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

              Watch the video to see how this is done correctly:

              9. Lunges

              Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

              Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

              This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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              10. Bicep Curls

              You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

              Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

              Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

              Here’re some important notes before you start doing this exercise:

              Try to do one or two sets of about ten repetitions for each arm and then switch arms.

              These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

              You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

              Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

              More Exercises for Beginners

              Featured photo credit: Unsplash via unsplash.com

              Reference

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