Overcome Lower Back Pain
10 Stretches to overcome Lower Back Pain & Stiffness
Lower back pain and stiffness can be quite a hard one to deal with in day-to-day busy life. With ever growing IT Culture and people turning like bots in front of the personal computers both at work and home, lower back pain has been more than a common ailment creeping into the lives of everyone.
It’s not surprising to read the fact that, 2/3rd of Americans suffer from back pain, and more than 1/3rd doesn’t seek any professional medical help, worsening it much more. It is obvious that we can’t avoid any of our daily jobs and work at the office to be away from a stiff back. Apart from the busy lifestyle, there are other reasons that can lead to an unexpected lower back pain. Following medical conditions are likely to lead to a lower back pain:
- Stomach Complications – Ulcers, Appendicitis
- Muscle Injury
- Kidney Infection
- Infection of Spine
- Bone related problems
One can overcome lower back pain and stiffness by following simple yogic exercises and lower back pain stretches on regular basis without straining the back much. Following are the exercising postures one needs to perform daily to avoid a better back, free of pain and stiffness.
Spine stretching is one of the basic lower back pain stretches that are advised for beginners. It is usually performed by sitting on a flat surface with comfortable clothing. One has to keep the feet apart wider than the hips. Now hands can be placed between the feet for balancing during the course of taking up the stretch. Now move the head front and backward by hinging at hips as one bends. The hands can be placed between the legs to attain a proper position with suitable balance. As one bends down, the chin should be in place to the neck.
This posture can be practiced prior to spine stretching also. This posture can be practiced in both sitting and standing position. Hands need to be raised upwards parallel with the fingers of both the palms interlaced. The thumbs of both the palms should touch gently. The back should also be straight either in sitting or standing position. Deep breathing is usually advised with Spine lengthening.
3.Stretching the Spine forwards and backwards
This posture should be performed in sitting posture. Hands should be extended equally with the fingers interlinked of both palms. The arrangement of the position should be accurate enough so as to avoid any muscle catches. Following which, deep inhaling should be performed while one turns towards right, and exhaling when returning to the center.
4.Twisting the spine
While few recommend this posture to be performed on chair, other go by sitting on the floor. After taking a sitting position either on chair or on floor, one has to cross their arms over the chest, and gently suck in the stomach into the body. Now turn towards one side of the body without causing any movement to the back. After being in a position towards one side for 30 seconds, shift to the other side of the body. This is one of the most effective stretches for lower back pain relief.
5.Cat and Cow Pose
This can be termed as one of the most important lower back pain stretches. Cow and cat pose are opposite to each other in terms of movement of the back. In the cat pose, one has to kneel with their support of the hands on floor. Now gently lift the spine region upward, causing the bellybutton to tuck in in the upward direction with the neck pointing to the floor. In case of cow pose, the spine region is brought in the downward direction. The neck and the throat region are extended upwards completing the posture.
This posture helps in opening up of the hips. There are various way to attain the posture. In this posture, the left leg is extended back with its knee in contact to the floor. While the right leg is folded and drawn inwards into the body, and one can also sit on the heel of the right leg folding it back. Now during inhaling, the spine needs to be lengthened and during exhalation, one can bring back their spine into normal position.
Child’s pose is one of the most basic, common and effective poses in curing back pain and back stiffness. In child’s pose, one need to kneel down and place their head in front of them. By pulling abdominal muscles towards the spine, the intensity of the stretching can be increased.
This stretch requires palms to be flattened to the wall with arms in full stretch. Without bending the knees, one has to take an L shape with the floor and the wall. Maintain the spine without bending the knees or the spine itself for about 2 minutes will have a positive effect on the lower back pain to a great extent.
One needs to get all the fours on the ground, and then slowly transferring the body weight onto the toes lift the back of the body while completely stretching the hands without any bend. Lift the back as much as possible without bending the knees and the elbows.
After laying down on the tummy, with legs and hands completely stretched. Now bring the hands front by slowly stretching spine back and forth with each inhalation and exhalation. This workout for lower back pain shows a great improvement in easing and relaxing the muscles and spine in the back region.
The lower back pain stretches usually aid us in removing back pain and stiffness. But at times if the postures/stretches are not performed properly, they can be quite painful and can also worsen the situation. Following measures are needed to be taken in order to stay away from hampering and injuring the body while performing the lower back pain stretches:
- A proper warm is much needed
- One has to understand that stretching shouldn’t be considered as warming.
- Continuing with static exercise
- Stretching on regular plan, preferably daily
- Overlooking the pain factor especially during lower back pain stretches
- Not attaining proper “Breathing”.
With the above mentioned measures, and various lower back pain stretches, added a proper balanced diet and healthy lifestyle will relieve anyone from lower back pain and stiffness within a short span of time.
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