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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
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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 July 12, 2021

                100 Incredible Life Hacks That Make Life So Much Easier

                100 Incredible Life Hacks That Make Life So Much Easier
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                Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

                By tweaking little things in your daily life, it can make your life much more convenient!

                Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

                83 tie a small piece of bright colored fabric

                  84 write random letter

                    85 use a rubberband

                      86 dorm smell bad

                        87 lean your phone on your sunglassess

                          89 how to waterproof your shoes

                            90 take a picture of the name card

                              91 iron inside out

                                92 old newspaper

                                  93 tumble try shoes

                                    keep a card like this

                                      SONY DSC

                                        94 soap bar

                                          95 make a hole

                                            96 drop the battery

                                              97 use a coozie

                                                98 when taking a picture

                                                  use a clean dust pan

                                                    try a pants hanger

                                                      use your cellphone light

                                                        use a spring from an old pen

                                                          quick and easy iphone speaker

                                                            user binder clips

                                                              wrap a wet paper towel around your beverage

                                                                put pancake mix in a ketchup bottle

                                                                  clean out an old lotion bottle for your beach

                                                                    use a muffin tin to serve condiments at a bbq

                                                                      doritos are great for kindling

                                                                        use nail polish to identify different keys

                                                                          use a hanging shoe rack to store cleaning supplies

                                                                            freeze grapes to chill white wine without

                                                                              use paper clips to organize your cables

                                                                                almost finished your jar of nutella

                                                                                  sick of having a box full of tangled

                                                                                    unroll the rim to increase the capacity

                                                                                      cut open toilet paper rolls and use as a cuff

                                                                                        remove the stem from strawberries

                                                                                          turn an old bottle into a simple little cord holder

                                                                                            for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                              how to fold a fitted bed sheet

                                                                                                tired of snoozing past your alarm

                                                                                                  place a rubber band around an open paint can to wipe your brush on

                                                                                                    ut a wooden spoon across a boiling pot

                                                                                                      use bread clips to save flip-flops

                                                                                                        take pictures of friends holding items

                                                                                                          how i always know which headphone is the left one

                                                                                                            put a stocking over the end of a vacuum

                                                                                                              How to make sure you drink enough water

                                                                                                                user a can opener to open blister

                                                                                                                  good sandwich guide

                                                                                                                    turn your muffin pans upside down

                                                                                                                      50 pounds of groceries and living on the 5th floor

                                                                                                                        the right way to make a blt

                                                                                                                          add one teaspoon of baking soda

                                                                                                                            38

                                                                                                                              hair straighteners equals to collar irons

                                                                                                                                stack your clothes vertically to see them all

                                                                                                                                  the right way to make cookies in the summer

                                                                                                                                    how to clean a blender

                                                                                                                                      the right way to eat a popsicle

                                                                                                                                        use bread clips to label and organize power cords

                                                                                                                                          to get the built up residue off of your shower head

                                                                                                                                            user a hair clip to orgainize long wires

                                                                                                                                              a frozen saturated sponge in a bag

                                                                                                                                                rub stuck zipper teeth with a graphite pencil

                                                                                                                                                  use a soda pop tab

                                                                                                                                                    50

                                                                                                                                                      51 How to multiply large numbers in your head.

                                                                                                                                                        52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                                          rub a walnut on damaged wooden furniture

                                                                                                                                                            kids fall out of bed

                                                                                                                                                              use toothpaste to clear up hazy car

                                                                                                                                                                58

                                                                                                                                                                  59 keep pizza out while driving home

                                                                                                                                                                    60 put your straw through the tab to keep it from rising

                                                                                                                                                                      hold oreos with a fork so your fingers

                                                                                                                                                                        Never lose your remotes again

                                                                                                                                                                          hiding your emergency money

                                                                                                                                                                            use a bread tab to hold your spot on a roll

                                                                                                                                                                              if you are at a hotel and run out of chargers

                                                                                                                                                                                keep a square of cardboard in a ziplock bag

                                                                                                                                                                                  If you need to pee or smoke at a bar

                                                                                                                                                                                    drill holes in the bottom of your garbage

                                                                                                                                                                                      use an accented letter as your passcode

                                                                                                                                                                                        use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                                          do something unusual when locking the door

                                                                                                                                                                                            when heating leftovers space out a circle in the middle

                                                                                                                                                                                              dont burn yourself in those hard to reach candles

                                                                                                                                                                                                put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                                  75 use a piece of paper to organize

                                                                                                                                                                                                    use half a pool noodle

                                                                                                                                                                                                      pencil case to store cables

                                                                                                                                                                                                        78 clothespin to hold nail

                                                                                                                                                                                                          79 make blts

                                                                                                                                                                                                            80 take a picture of your fridge

                                                                                                                                                                                                              81 fill plastic water bottles

                                                                                                                                                                                                                82 right ways to eat chips

                                                                                                                                                                                                                  99 if your plug keeps failing

                                                                                                                                                                                                                    100 put the banana on the wire

                                                                                                                                                                                                                      88 before you throw away a post it

                                                                                                                                                                                                                        Source: Reddit LifeProTips

                                                                                                                                                                                                                        There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                                        30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                                        20 Popular Life Hacks From the Internet Debunked (or Verified)

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