Best Stretches to Relieve Lower Back Pain
Lower back pain is one of the most common complaints of modern life in America.
Stretches that target the surrounding muscles of the area can help alleviate this problem.
This article recommends two basic stretches that almost everyone can do which effectively work the muscles involved.
I will also explain how to perform these exercises correctly.
There are several causes of this type of pain.
Lifting heavy objects without bending from the knees is one cause.
Obesity, particularly abdominal fat is another cause of back pain.
The next most common cause of low back pain is the mattress.
The means to eliminate these causes of back pain are well known, but it is beyond the scope of this article to do so.
This article will recommend exercises to help relieve the pain from these causes not prevent it.
The first stretch I recommend is also the easiest to do.
Place a folded blanket on the floor and lie down on it - face up.
Bend one leg at the knee and bring it as close as possible to the chest.
It doesn't matter which leg you start with but be sure to keep the other leg flat on the floor.
Now grab the leg with both hands and press it against the chest and hold for a count of 10.
While holding the stretch continue to breath normally.
When grabbing the leg be sure to place your hands between the calf and thigh - not on the shin.
This will prevent hyper-extension of the knee and cause more of a stretch for the lower back.
Alternate this stretch with both legs for a total count of 5 - 10 stretches per leg.
When these exercises are finished do the same stretch with both legs together, holding for the same count and same total number of stretches.
The next exercise is actually one from Yoga called the Cobra Pose.
In this stretch you begin by laying face down on a folded blanket, arms at your side.
Exhale and bring your palms up to shoulder level.
Slowly inhale and begin to push yourself back off the floor - arching your spine (like a cobra raising its head) as much as you can.
Keep your hips as flat on the floor as possible when doing this stretch.
Continue to breath normally while holding this stretch.
Hold this stretch for 10 - 15 seconds and slowly return to the starting position.
Repeat this exercise 5 times.
When starting out with this exercise only come up about halfway for the first month or two of practice, as you develop more spinal flexibility, fully extend your arms for a full stretch.
If you commit yourself to performing these exercises daily for a month or two, you will notice a marked decrease in lower back pain.
The best time to these stretches is in the morning after getting out of bed.
You will find that the first exercise alone will greatly decrease low back pain but I recommend doing both in order to strengthen, and improve flexibility of the entire back.
Stretches that target the surrounding muscles of the area can help alleviate this problem.
This article recommends two basic stretches that almost everyone can do which effectively work the muscles involved.
I will also explain how to perform these exercises correctly.
There are several causes of this type of pain.
Lifting heavy objects without bending from the knees is one cause.
Obesity, particularly abdominal fat is another cause of back pain.
The next most common cause of low back pain is the mattress.
The means to eliminate these causes of back pain are well known, but it is beyond the scope of this article to do so.
This article will recommend exercises to help relieve the pain from these causes not prevent it.
The first stretch I recommend is also the easiest to do.
Place a folded blanket on the floor and lie down on it - face up.
Bend one leg at the knee and bring it as close as possible to the chest.
It doesn't matter which leg you start with but be sure to keep the other leg flat on the floor.
Now grab the leg with both hands and press it against the chest and hold for a count of 10.
While holding the stretch continue to breath normally.
When grabbing the leg be sure to place your hands between the calf and thigh - not on the shin.
This will prevent hyper-extension of the knee and cause more of a stretch for the lower back.
Alternate this stretch with both legs for a total count of 5 - 10 stretches per leg.
When these exercises are finished do the same stretch with both legs together, holding for the same count and same total number of stretches.
The next exercise is actually one from Yoga called the Cobra Pose.
In this stretch you begin by laying face down on a folded blanket, arms at your side.
Exhale and bring your palms up to shoulder level.
Slowly inhale and begin to push yourself back off the floor - arching your spine (like a cobra raising its head) as much as you can.
Keep your hips as flat on the floor as possible when doing this stretch.
Continue to breath normally while holding this stretch.
Hold this stretch for 10 - 15 seconds and slowly return to the starting position.
Repeat this exercise 5 times.
When starting out with this exercise only come up about halfway for the first month or two of practice, as you develop more spinal flexibility, fully extend your arms for a full stretch.
If you commit yourself to performing these exercises daily for a month or two, you will notice a marked decrease in lower back pain.
The best time to these stretches is in the morning after getting out of bed.
You will find that the first exercise alone will greatly decrease low back pain but I recommend doing both in order to strengthen, and improve flexibility of the entire back.
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