Lower back pain can be a common complaint and can greatly affect an individual’s daily activities. Stretching can be an effective way to alleviate this discomfort and improve flexibility and strength in the lower back. There are various stretches that can specifically target the lower back and provide relief.
One recommended stretch is the seated forward bend. To perform this stretch, sit on the ground with your legs extended in front of you. Slowly bend forward from the hips, reaching towards your toes. Ensure to keep your back straight and avoid rounding your shoulders. Hold this position for around 30 seconds and gradually increase the duration as your flexibility improves. This stretch can help stretch the hamstrings, thus relieving tension on the lower back.
Another beneficial stretch is the cat-camel pose. Start by kneeling on all fours, with your hands directly below your shoulders and knees below your hips. Arch your back upwards like a cat, while tucking your chin towards your chest. Then, reverse the movement by bringing your belly towards the floor, lifting your head, and arching your back downwards. Repeat this movement for 10-15 times, ensuring to move slowly and focus on the stretch in your lower back. This stretch helps to increase the flexibility and mobility of the spine.
Additionally, the child’s pose is a popular stretch that can provide relief to the lower back. Begin by kneeling on the floor and sitting back on your heels. Slowly lean forward, extending your arms in front of you and bringing your forehead towards the ground. Hold this position for 30 seconds to a minute, while focusing on deep breathing and relaxing the lower back. This stretch helps to release tension and elongate the muscles in the lower back.
It is important to note that these stretches should be performed gently and without any jerking or bouncing movements. It is always advised to consult a healthcare professional or a physical therapist before beginning any stretching routine, especially if you have any underlying medical conditions. Incorporating these stretches into a regular exercise routine, along with maintaining good posture and engaging in regular physical activity, can greatly contribute to reducing lower back pain and improving overall spinal health.
Is it better to sit or lay down with lower back pain?
If you’re experiencing back pain when sitting, your impulse may be to lie down and then try to slowly progress back to sitting, says Dr. Atlas. But this is the wrong approach. You should lie down to relieve the pain, but the goal should be not to return to sitting, but rather to regain your ability to stand and move.
Why is my lower right back hurting so bad?
Possible causes of lower back pain on the right side include sprains and strains, kidney stones, infections, and conditions that affect the intestines or reproductive organs. People should consult a doctor if they experience lower back pain that does not improve with rest or affects their daily life.
Should I stretch when my lower back hurts?
“When you’re dealing with lower back pain, doing regular stretching exercises can help maintain your posture, strengthen your back and abdominal muscles and improve flexibility,” says Dr. Kumaraswamy. “You should also continue to be active because movement relieves muscle spasms and prevents loss of muscle strength.”
