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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 11, 2021

                11 Hidden Benefits of Using Oil Diffusers

                11 Hidden Benefits of Using Oil Diffusers

                Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

                Read on for 11 hidden benefits of using oil diffusers.

                1. Safe Scents That Make Sense

                Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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                2. Stress Relief

                Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

                3. Improved Sleep

                Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

                4. Appetite Control

                Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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                5. Bacteria and Mold Killing

                When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

                6. Decongestion and Mucus Control

                Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

                7. Mosquito Repellant

                Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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                8. Pain Relief

                While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

                9. The New Anti-Viral

                Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

                10. Improved Cognitive Function

                Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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                11. Money Saving

                With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

                Featured photo credit: Jopeel Quimpo via unsplash.com

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