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How Can I Stretch My Lower Back

Stretches To Ease Lower Back Pain

Real Simple How To: Stretch Your Lower Back

My back is killing me. These five words are said by co-workers, family, friends, almost every person we regularly come in contact with will say them sooner or later. In fact, a study performed at the University of North Carolina found that more than an overwhelming 80 percent of people will experience an episode of back pain at some point in their life. As people age, often the spine will experience degenerative changes. As these changes occur, there is less space between the vertebrae, which can increase back pain. When the spine is flexed, pressure is off-loaded. Because of this, a flexion based program is often used to help relieve symptoms of lower back pain. Here are four stretches for lower back pain that almost everyone can do.

Is There A Stretch I Can Do To Loosen Up My Lower Back

Yes, one great stretch for your lower back is called the double knee to chest stretch. Lie on your back, and pull both knees to your chest. Hold that position for 30 seconds and repeat two to three times. When the low back muscles are tight, they can cause the low back to arch excessively and the pelvis to tilt forward, which can cause compression on the vertebral disks. Bringing the knees to the chest stretches the muscles of the low back and may help realign your pelvis back to a neutral position. Additional static stretches that may help loosen your lower back include the kneeling hip stretch, erector spinae stretch, and ball inner thigh stretch. After static stretching, dynamic stretches or light aerobic activity will help increase circulation and may further loosen your back.

How Long Does A Pinched Nerve Last

Pinched nerve recovery time depends on both the amount of damage and the type of treatment you choose.

Damage from a pinched nerve may be minor or severe. It may cause temporary or long-lasting problems. The earlier you get a diagnosis and treatment for nerve compression, the more quickly youll find relief.

Lets get right down to how to heal your compressed nerve as quickly as possible without medication.

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Ques : How Do You Tell If Lower Back Pain Is Muscle Or Disc

Ans: The basic difference to locate whether your lower back pain is related to muscle or disc is that if it hurts both while bending forward and returning to the upright position, then it is disc pain.

Whereas, if it hurts more while returning to the upright position as compared to forward bending, then its muscle pain.

Other symptoms of disc pain are:

  • Increased back pain with prolonged sitting and frequent bending.
  • Increased back pain because of coughing, sneezing, and even laughing.
  • Numbness or pin-needles like pain radiating into the affected area.

Fixing The Root Cause

Morning back stretch routine for flexibility

Now that your pain is relieved, you can focus on treating the root cause of your pinched nerve.

The best way to do that is by rebuilding the support structure of your back.

A healthy back comes from within. You cant fix it with a pill. You cant get it from a gadget. And the surgeon cant install it on the operating table .

Consider physically rebuilding your back support system.

In simpler terms restore the muscle balances in your lower back.

You can learn more about muscle imbalances, how they caused your pinched nerve in the first place, and how to fix them HERE.

What have you tried so far to fix your pinched nerve? Share with us in the comments below.

To your health and happiness,


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Lower Back Stretches To Reduce Pain And Build Strength

Lower back pain is a fairly common health concern, as so many things can cause it.

In some cases, it might be a symptom of an underlying condition, like kidney stones or acute pancreatitis. Other times, its simply a side effect of a sedentary lifestyle or repetitive motions.

While stretching isnt a remedy for all lower back pain, in many instances, it can provide relief. If youve been living with some mild discomfort or stiffness, these seven stretches may help reduce the pain and strengthen the muscles in your lower back.

How To Effectively Stretch Your Muscles

Im going to share with you a couple of tutorials soon. But I just want to take a few moments to explain the difference between mobility and stability.

Youve probably heard these terms before.

And to get the most out of stretching and avoid creating weakness and instability, its important to understand which joints need more mobility and which need more stability

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Fix The Lateral Shift

Oftentimes, you might favor one side when you are standing or walking. Bob and Brad call this a lateral shift, and you can fix it with a simple exercise.

First, lean against a wall on the side which you are shifted over. For example, if you are leaning to the left, put your left shoulder against the wall. You can roll up a towel to use it as a cushion like in the GIF below. Then, put your feet together and position them about 1 foot away from the wall. Finally, you will push your hips towards the wall about 10 times.

How To Do Supine Spine Twist:

How to Stretch the Lower Back Stretches
  • Lie down on a mat, facing to ceiling

  • Place your arms directly to the side to help stabilise your body

  • Bring your knees up, creating a right angle with your legs

  • Slowly lower both legs to one side, keeping your back flat on the ground and head facing upwards

  • Relax the legs to the side, before slowly lifting back to the middle and repeating on the other side

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    Video: 4 Easy Stretches For Neck And Shoulder Pain

    See how to correctly perform the 4 neck stretches listed above.Watch Now

    Stretches that are not recommended include neck circles or quickly stretching the neck forward and backward or side to side. These stretches may cause muscles strain or place additional stress on the cervical spine.

    See Neck Stretches

    Neck And Shoulder Stretches

    Basic stretches for neck pain are convenient enough to be done on a regular basis throughout the day, such as at home, at work, or even in the car. Some examples include:

    • Flexion stretchChin to Chest. Gently bend the head forward, bringing the chin toward the chest until a stretch is felt in the back of the neck.
    • Lateral Flexion StretchEar to Shoulder. Bend the neck to one side as if to touch the ear to the shoulder until a stretch is felt in the side of the neck. Keep the shoulders down and back in a comfortable but healthy posture.
    • Levator scapula stretch. Rest one arm against a wall or doorjamb with the elbow slightly above the shoulder, then turn the head to face the opposite direction. Bring the chin down toward the collarbone to feel a stretch in the back of the neck. It may be helpful to gently pull the head forward with the other hand to hold the stretch for the desired time.

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    Figure Out What Works For Your Body And Life

    For me, I prefer to . But one of these other methods might be best for you. Do a little trial and error to figure out what your body responds best to. On top of that, youll need to figure out what will work for your lifestyle and daily routine.

    In my experience, remembering to take care of my back and doing it consistently can be a bigger challenge than learning specific exercises/stretches. But once youve found the right exercises, consistency is the key to mitigating lower back pain.

    Simple Stretches To Relieve Back Pain

    How can I stretch my lower leg the right way?

    There are many methods to help with eliminating back pain. One of the most basic and beneficial is through simple stretching. The benefits of stretching include not only pain relief but also increased flexibility and strengthening. And, stretching can be a contributing factor toward improved posture. It is important to note that pain relief may not be immediate and it may take some time for noticeable improvement.

    All individuals can benefit from back-related stretches. First, consider these important guidelines. Start by wearing comfortable clothes. Next, while doing any type of stretch it is crucial not to stretch through pain. Move slowly through a stretch and to avoid bouncing. During the stretches, each position should be held for approximately 20 to 30 seconds. It is recommended to repeat the stretch approximately 5 to 10 times.

    It is most helpful to focus on specific areas for stretches. These include the back, hip/gluteus and hamstrings. Two effective stretches for the back muscles are back flexion and knee-to-chest. For the hip and gluteus stretches, these are piriformis stretch and hip flexor stretch. One of the most important muscles to stretch is the hamstring. While stretching the hamstring one can lie on their back and place a towel under the ball of the foot. This will keep your back supported during the entire stretch. Another way to stretch this hamstring muscle is in the standing position. Refer to our illustrations for the stretches mentioned.

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    Bear Your Weight On Your Arms

    If you dont have anything to hang off of, you can also decompress your spine by using your arms to bear your weight while you let the rest of your body hang. You can do this a few ways:

    #2a. Prop Yourself Up on Two Sturdy Chairs

    I would suggest making sure the chairs have grip on the bottom of their legs. Or do this on a carpet. You dont want the chairs to slide out from under you suddenly, and you accidentally fall.

    #2b. Push Down on the Corner of a Kitchen Counter

    If your kitchen counter has a 90 degree corner, you can go to the corner and push down on the countertop. .

    #2c. Use an Office Chair with Armrests

    When I was in too much pain to walk, I sat myself down into a rolling office chair with armrests and pushed down on the armrests to lift my butt off of the seat. This not only let my spine stretch, but being in a chair with wheels let me get around when I was tired from walking i.e. hobbling around.

    Your Brain Onthis Is Your Brain On Yoga

    As a yoga instructor, I have a few favorite stretches for the hips and theyre not just my favorites because they feel good theyre extremely functional and work the hip from all angles. Frangiamore is also a fan of these yoga poses. Stretches like the pigeon pose, warrior 1 and groin stretches all work to lengthen muscles that attach around the hip joint , which become shortened after prolonged sitting or resting, he says. Lengthening these muscles can decrease tension and excessive pull on the hips and lower back which can improve posture and decrease associated pain.

    Ready to get loose? Give these three stretches a try.

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    What Causes A Compressed Nerve

    A few common causes for lumbar pinched nerves are:

    1. Repetitive motion

    2. Holding the body in one position for long periods .

    Read: Can a Bulging Disc Heal on Its Own?

    4. Arthritis of the spine.

    But when we look at these causes through the holistic approach, we see that all of these causes have the same root cause: muscle Imbalances.

    The important thing to understand is that a pinched nerve, or Sciatica, is not a condition or a disease.

    Its just a symptom of something else.

    Much like coughing is a symptom of pneumonia. If you want to stop the coughing, the smart way to go is to cure pneumonia, not just swallow coughing syrup.

    Well get to that later, and see how to reverse it easily and at home.

    First A Few Quick Tips

    How to stretch for Lower Back Pain

    Stretch your lower back with safety and care. Be especially gentle and cautious if you have any type of injury or health concern. Its best to talk with your doctor first before starting any new types of exercise.

    You can do these stretches once or twice a day. But if the pain seems to get worse, or youre feeling very sore, take a day off from stretching.

    Be mindful of your bodys limits and dont push your body to do too much. Listen to your body and do what feels best for you in each moment.

    As you go through these stretches, take your time and pay close attention to your breathing. Use your breath as a guide to make sure you dont strain or overdo it. You should be able to breathe comfortably and smoothly throughout each pose or stretch.

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    What Does A Pinched Nerve Feel Like

    I feel like needles are poking my body.

    A pinched nerve is a nerve that receives too much pressure from surrounding tissues and as a result, becomes pinched and unable to transmit electric signals properly.

    When this nerve finally gives up and stops working you feel tingling/pins and needles, burning and shooting pains along with feelings of numbness or muscle weakness.

    Iliopsoas And Glute Stretch

    This stretch is a yoga pose that helps to open the hips. It stretches the iliopsoas, as well as the glute muscles on the bent leg.

    This pose is not suitable for people with knee problems.

  • Begin on all fours with the hands slightly in front of the shoulders and shoulder distance apart.
  • Bring the left knee forward and place it slightly behind and to the left of the left hand with the ankle pointing toward the right hip bone.
  • Slide the right leg back and keep it straight so that the thigh faces down toward the floor. If the hips are not square, tuck the back toe under to correct this.
  • Lower the torso forward and rest on folded arms to increase the stretch if necessary.
  • Hold this position for 30 seconds and repeat on the other side.
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    Back Pain Exercise: Relieves Tight Glutes

    Place the BALL 12 on the floor and sit on it with one side of your buttocks. Place the leg on the side to be treated on top of the other legs thigh. Move slowly on the spot and notice any specific tender points.

    Spend around 15 seconds on the spots where you feel the most pain and breathe calmly and deeply. Include the sides of your glutes by turning slightly to the side.

    Tip: during this back pain exercise, push your shoulders back and your chest out. That way, you also get to perform a stability exercise for your shoulder girdle. Is the pain too severe? Then perform the exercise with the BLACKROLL®.

    First Start With Self Massage

    7 Amazing Stretches for Lower Back Pain and Sciatica ...

    AKA foam rolling. This isnt intended to lengthen your hamstrings, but it can loosen up any tight spots to relieve that tight feeling.

    • Start with the foam roller 1-2 inches above the knee.
    • Support your body weight with your hands.
    • Start by rolling the bottom half of your hamstrings for 30-60 seconds.
    • Then move the foam roller up to the top of your thighs to roll your hamstrings for another 30-60 seconds.
    • You can vary the placement of the foam roller by turning your legs in and out.
    • If you dont feel much, you can put more of your body weight into it, by placing one leg on top of the other.
    • If you find a particularly tight spot, slowly oscillate over that area and breathe through it for 15-20 seconds.

    After you have released the tightness with the foam roller, you can now move on to the stretches. The following 2 hamstring stretches are great because they are effective and safe for your spine.

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    Revolved Head To Knee Pose

    This pose stretches the sides of your waist and the lower back. It also elongates the spine to help loosen up the sides and back of the body. Begin seated in a straddle position on your mat with both legs extended out toward the sides of the room. Bend your left knee, placing your left foot on the inside of the right thigh. Reach the right arm down along your right leg, and reach your left arm up toward the ceiling. Then lean slowly toward the right to stretch the left side waist, reaching the left hand toward your right toes. Drop your head toward the knee. Hold for a few breaths, then release slowly and switch sides.

    General Tips For Stretching To Relieve Back Pain

    Keeping the following in mind can help effectively stretch the muscles without injury:

    • Wear comfortable clothing that wont bind or constrict movements
    • Do not force the body into difficult or painful positionsstretching should be pain free
    • Move into a stretch slowly and avoid bouncing, which can cause muscle strain
    • Stretch on a clean, flat surface that is large enough to move freely
    • Hold stretches long enough to adequately lengthen muscles and improve range of motion1
    • Repeat a stretch between 2 and 5 timesa muscle usually reaches maximum elongation after about 4 repetitions1
    • Stretch one side of the body at a time

    Below are examples of stretches targeted for the neck, upper back, and the lower back.

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