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Simple Stretching for Lower Back Pain that You Can Do At Home

Simple Stretching for Lower Back Pain that You Can Do At Home

Stretching for lower back pain is a very common practice. Most people do it straight in the morning, right after waking up and are often implementing a far too rigorous stretching routine.

This is not the best way to do it. Stretching can be a great tool in improving your lower back health. But what if I tell you that the way you’re stretching could actually cause more trouble instead of preventing it in the long-term?

The Golden Rules Of Stretching For Lower Back Pain

‘Primum non nocere.’ / EN: ‘First, do no harm.’ – Key principle in medicine.

If you have lower back pain, stretching is generally a good idea. But remember to keep certain principles in mind. You don’t want to harm yourself. You want to effectively ease your pain.

  • Always stretch warmed up. Remember, you’re damaging your muscles when you’re stretching. Make sure your muscles are warmed up so they’re able to deal with stress better. To warm up, simply go walking in fast pace for 10 minutes before you start to stretch.
  • Stretching in the morning is a complete No-Go. Your discs of your spine get soaked up over night. They’re increasing in volume. That’s why you’re few centimeters taller in the morning. Being tall might be great, but due to this circumstance there’s also more pressure on your vertebraes during those first 1-2 hours. This is the time that your discs spend in that soaked up state. Don’t stretch during that time frame. Your spine could be damaged more easily.
  • Don’t stretch every day if you’re a beginner and don’t stretch too hard. Remember that stretching puts stress on your muscles and joints. In the beginning your body needs time to adapt to the damage. Start with 2-3 times a week for the best results. Also don’t stretch when your muscles are sore.
  • Don’t focus entirely on your lower back. Yes you might feel pain in the lower back region, but this doesn’t mean that the pain stems from there. Everything is connected in your body. You have to think of your body as a system. Lower back pain could stem from tension in your upper back or even your heels. Don’t just do lower back stretches, make sure your organism is healthy overall.
  • Keep a straight back. I see people trying to stretch their hamstrings with a completely round back. Don’t do that. You’re hurting your spine more than you’re helping it. Keep a straight back – or better – choose a position where having a rounded back is impossible. Such as in the stretching exercises that are following.

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    The Stretching Exercises

    The exercises following are divided into two different categories:

    1. Removing pressure from your spine
    2. Stretching the muscles in your body to remove damages during the day.

    Impaired flexibility is seldom the root cause for lower back pain. Yes you might feel some pain relief doing it short term, but this is simply because of the increased blood flow to the damaged tissue. Most lower back pain stem from problems of your joints and bones, things that stretching only has a minimal effect over. Nonetheless stretching adequately and regularly can reduce the pressure on your spine in the short and long-term.

    3 Ways To Remove Pressure From Your Spine

    Hold these stretches for approximately 20 seconds until you feel less pressure on your spine. At best do them after sitting for a long work day. This can be truly energizing.

    Elongating Your Spine – No Equipment Needed

    With this stretching technique you’re elongating your spine and stretching your chest muscles. Try to make your spine as long as possible. Just make sure to not overextend it in the other direction. Have good posture during the entire stretching.

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      Elongating Your Spine – Ball Technique

      This stretching method is also taking away pressure from your spine. This is a little bit more difficult than the previous exercise, as you have to deal with instability. Make sure your belly button is the highest point of your body in this movement. Training on this exercise ball is also a great way to train the stabilizing muscles of your back.

        Elongating Your Spine – Inversion Table

        This is the most advanced and in my eyes most effective version of taking away pressure. You’re basically turning yourself upside down on an inversion table and hold for a couple of seconds. This takes the effect of gravity away. Your discs can recharge. Inversion Tables start at about 100$.

          3 Ways To Stretch Spine Healthy Muscles

          Hold the tension in these muscles for about 1 -2 minutes. Aim for two sets in the beginning.

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          Chest Stretch – Bat As Equipment

          This is an easy stretch of your chest muscles. Performed with a bat. You can easily do this exercise by having the palms of your slightly bended arm pressed against a wall. Stretching the chest muscles will improve your posture and therefore dampen the long-term damage a bad posture has on your spine.

            Hamstrings Stretch – No Equipment Needed

            Most hamstring stretching technique only work if you keep your back bended. This is a great alternative. By laying on the ground you make sure you always have good posture. Grab your leg just under the knee cap, then slowly bring it into a fully stretched position.

              Hamstrings Stretch – Towel Or Band

              This is the same hamstring stretch as before. But here you’re using a towel or a band to increase the stretching effect. This is my personal favourite. Tip: For Beginners, put the towel or the band around your achilles tendon, not around your foot. This will ease the pain.

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                Stretching is a great way to improve your lower back health. By following my advice and stretching exercises suggested above, you will ease your lower back pain and experience a healthier back.

                If you want to find out more ways on relieving lower back pain, check out my other article What Really Works: How to Relieve Lower Back Pain Effectively

                Featured photo credit: http://maxpixel.freegreatpicture.com/Legs-Yoga-Sports-Girl-1146277 via maxpixel.freegreatpicture.com

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                Florian Wüest

                Qualified and experienced fitness trainer and online coach.

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                Last Updated on January 3, 2020

                The 10 Essential Habits of Positive People

                The 10 Essential Habits of Positive People

                Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

                The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

                1. Positive people don’t confuse quitting with letting go.

                Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

                 I will grant myself the ability to trust the healthy people in my life … 

                To set limits with, or let go of, the negative ones … 

                And to have the wisdom to know the DIFFERENCE!

                 2.  Positive people don’t just have a good day – they make a good day.

                Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

                3. For the positive person, the past stays in the past.

                Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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                4. Show me a positive person and I can show you a grateful person.

                The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

                5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

                Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

                6. Positive people do not let their fears interfere with their lives!

                Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

                7. Positive people smile a lot!

                When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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                8. People who are positive are great communicators.

                They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

                9. Positive people realize that if you live long enough, there are times for great pain and sadness.

                One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

                10. Positive person are empowered people – they refuse to blame others and are not victims in life.

                Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

                How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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                I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

                Featured photo credit: Janaína Castelo Branco via flickr.com

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