Lower Back Pain Relief with These 6 Stretches
Suffering from lower back pain is frustrating for anyone. Whether you’re a construction worker or an office manager, this affliction can affect anyone at any age. The key to avoiding back injury is consistent exercise and a healthy diet. When lower back pain still ails you, there are several different stretches that can help you find relief. From yoga to basic lower back stretches, use some or all of these exercises when you’re at home or in the office.
1. Child’s Pose
One of the simplest stretches you can do is the child’s pose. Fold your knees under you as you rest them on the floor. Stretch your upper body down to the floor and relax your back. Because your back has a slight arch to it as you reach out at a horizontal angle, lower back pain experiences immediate relief. Perform this stretch in the morning and evening for the best results.
2. Prone Press-Up
Lay on the floor with your stomach pressing against it. Your hands should remain at your sides. Slowly place your hands against the floor as you press your upper body upward. Your chest will be in a vertical orientation with the lower body pressed horizontally against the ground. This stretch releases the low back muscles, so that they can realign as you slowly lay the upper body back on the floor which should aid in relief from lower back pain.
3. Single or Double Knee Stretch
Lay on your back and pull one or both legs in toward your chest. Hug your legs without bouncing for a few seconds. You’re essentially in a fetal position which releases stress on the back. If you perform the single knee stretch, try alternating between legs to feel your back tension melt away. This stretch is a great way to reduce stress during the day when your entire body feels tight.
4. Simply Sit
Your work chair could be contributing to your back problems so sit differently with a unique piece of furniture. Instead of a chair, sit on an exercise ball. This cushioned sphere forces you to sit up straight with perfect posture. Because you’re engaging your muscles in an ergonomic way, your lower back pain can actually subside. You are performing a long-term stretch with extended benefits if the ball becomes your permanent chair.
5. Touch Your Toes
If sitting on a ball isn’t possible in your office, try frequent stretches. Push your chair back from the desk and simply touch your toes. This stretch is incredibly simple but engages key muscles. Hold the stretch for 30 seconds and sit back up. Perform this stretch several times during the workday to really feel the difference in your back.
6. Half Kneeling Windmill
Your lower back is connected to your hips and torso so stretch all of these areas with one movement. Kneel down on one knee and pretend to swim the backstroke. As one arm stretches backward in a windmill motion, you’ll feel your hips and back open up. Alternate arms for about one minute and then switch legs. Perform the stretch again to open up the hip on the other side. You’ll also improve your balance if you perform the windmill once or twice a day.
Your lower back area is full of intricately aligned muscles, tendons and ligaments. If you’re concerned about any stretches aggravating your lower back pain problem, it’s best to contact a health professional. Your doctor can look over your anatomy and verify if certain stretches are good for your situation. The doctor may even have a set exercise regimen that works for you. Taking care of your back allows you to participate in all of life’s adventures.
How do you relieve your lower back pain?
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