Friday, December 9, 2022
HomeExclusiveHow Do You Stretch Out Your Lower Back

How Do You Stretch Out Your Lower Back

Can I Keep Training Other Movements

How to Stretch the Lower Back Stretches

The famous Mark Rippetoe recommends you dont, except for the rehab that we discussed before.

I personally do.

I like to think about things for how they make sense to me. So, while yes, your body is dedicating resources to fixing the injury, I dont believe it makes sense for your body to only be able to repair one area at once. I could see how it could slow down the repair across the board due to resource constraints. But, if I get a cut in my leg and I get a cut on my arm at the same time they tend to heal at about the same rate, not one than the other and science is in my favor, albeit recovery at a slower rate.

So, in the interest of not losing strength during the healing process, I work out the other portions of my body. I recommend you doing whatever you are comfortable with.

While Im not a big fan of machines, this might be an ok time to give them a shot.

My real advice here is to find out what works for you and what doesnt. The key is not causing any aggravation in your back.

I mean zero.

So, if you can do seated barbell curls without aggravating your back go for it. If you can do presses go for it. If you can do pull-ups or other types of exercises, go for it.

Using Other Stretches For Your Back

  • 1Do an upward-facing hip twist. This exercise twists the lower body in the opposite direction of the upper body, lengthening and flexing the spine. First, lie down on your back and then bend your left knee up and move it over to your right side. Keep your arms flat on the ground and look up, or even look to your left for an extra stretch.
  • As you twist your body from side to side, make sure to use a slow and fluid motion to avoid injury. Keep your abdominal muscles contracted to support your back muscles.
  • Hold for 10 seconds and then release. Do the same for your other leg.
  • 2Do a stability ball back extension. With this exercise, you will drape your body over an exercise ball before stretching to extend your back. Drape yourself over the ball so your stomach and pelvis are comfortably resting. Then place your hands behind your head, as if you were doing a sit-up, and stretch your body upward, making your back concave. The stability ball provides extra support and helps the spine to curve naturally, as you stretch your back.
  • Engage your glutes and your hamstrings so that you donât overarch your back and so that you have a stable base for the exercise.XResearch source
  • From the 90/90 position, you can gently pull your knees into your chest to stretch the back even further.
  • You can also tilt your legs to the right and left sides, keeping the small of your back pressed into the floor.
  • Focus on stretching your body upward as well as to the left or right.
  • Okay So Weve Covered What You Do At The Gym After You Have A Lower Back Tweak But What Do You Do The Rest Of The Time

    I personally am a big fan of using massage devices, but foam rollers and lacrosse balls work.

    I use whats called the Hitachi magic wand, a dildo looking device that can also be used like that in some capacities, but you can find a different site for that.

    For this purpose, its dirt cheap and helps ease your muscle fibers into relaxing.

    What I do is I move into body positions that I should be able to do, that shouldnt cause back pain, and then right when the muscle starts tensing I hold the device against it and let it vibrate out the tension.

    Typically it takes 30-60 seconds before the pain is gone and the tension releases. Ill do this a few times throughout the day.

    I know a lot of you have those therapeutic punching gun drill things.

    I dont recommend those only because you are trying to get the muscle to relax, youre not trying to beat the sh** out of it.

    But, you do you.

    Don’t Miss: Ibuprofen For Back Pain Dosage

    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 Fix Your Thrown Out Back With Three Exercises

    Lower Back Stretches to Relieve Back Pain [Ep41]

    The most important thing you need to do to fix your back pain is to keep moving.

    Sitting or lying down will increase the stiffness of your back muscles even more. It makes it harder for you to get up and moving again.

    You can put an icepack on your back to reduce the inflammation caused by the pulled muscle. It will reduce your pain quickly and enables you to start doing the exercises that will restore the mobility and functionality of your back. Ice only heals the first 48 hours after the injury.

    After that, youll need to switch to heat to help the repair process in your body.

    Now its time to start the exercises that will help you fix youre thrown out back.

    You May Like: Exercise For Lower Back Pain Mayo Clinic

    Stretches For Low Back Pain

    • Back Flexion Stretch. Lying on the back, pull both knees to the chest while simultaneously flexing the head forward until a comfortable stretch is felt across the mid and low back.
    • Knee to Chest Stretch. Lie on the back with the knees bent and both heels on the floor, then place both hands behind one knee and pull it toward the chest, stretching the gluteus and piriformis muscles in the buttock.
    • Kneeling Lunge Stretch. Starting on both knees, move one leg forward so the foot is flat on the ground, keeping weight evenly distributed through both hips . Place both hands on the top of the thigh, and gently lean the body forward to feel a stretch in the front of the other leg. This stretch affects the hip flexor muscles, which attach to the pelvis and can impact posture if too tight.
    • Piriformis Muscle Stretch. Lie on the back with knees bent and both heels on the floor. Cross one leg over the other, resting the ankle on the bent knee, then gently pull the bottom knee toward the chest until a stretch is felt in the buttock. Or, lying on the floor, cross one leg over the other and pull it forward over the body at the knee, keeping the other leg flat.

    Low Back Stretchers Vs Inversion Tables

    While low back stretchers and inversion tables offer similar results, theres a significant difference between them.

    Whereas inversion tables give you all the benefits of inversion therapy, lower back stretchers work simply by stretching the spine.

    Lower back stretchers offer a more straightforward way to relieve tension from your spine and they cost less.

    However, a fully upside-down position uses your body weight and gravity to decompress your spine, giving you a more powerful stretch.

    Although back stretchers promote better circulation by stretching out tight muscles, inversion tables are even better at boosting blood flowespecially to your headbecause youre literally turning upside down.

    Inversion tables also stimulate flow in your lymphatic system, which helps your body eliminate toxins and waste.

    On the other hand, inversion tables arent for everyone. If you have eye problems, a heart condition or other medical issue that makes inversion dangerous, a low back stretcher is the best way to get similar benefits .

    Stretching your back with a back stretcher is safe in general, but using it incorrectly could cause injury.

    Be sure to read the instructions provided with your back stretcher before you try it out.

    It also helps to consult with a physical therapist or chiropractor to make sure youre stretching properly and getting the most out of your equipment.

    Also Check: Aleve Good For Back Pain

    Simple Stretches To Relieve Low Back Pain

    If youre one of the millions of Americans who suffer from low back pain you know how much it can disrupt your daily routine. Simple things most take for granted, like going for a walk, sitting at a desk or even laughing can become almost impossible to do without triggering serious pain.

    In fact, its such a pain that people are willing to shell out serious cash for a remedy. According to the American Chiropractic Association the financial cost of low back pain is at least $50 billion a year nationally.

    Maybe even more eye-opening are the stats on just how many of us are struggling with back pain. According to Mayo Clinic, back pain is one of the most common reasons people miss work or go to the doctor, and is one of the leading causes of disability. Most people also have an episode of back pain more than once.

    Exercise is an important tool in helping to relieve the pain. But back pain sufferers have to approach exercise carefully. One type of exercise that physical therapists and back specialists recommend most often for low back pain is stretching. As always, speak with your doctor before attempting any exercise program.

    Great Stretching Exercises For Your Spine

    How to properly stretch your lower back

    Roughly 80% of Americans will experience back pain at some point in their lives, and for most of them the pain will resolve on its own within a few weeks. For millions of people, however, back pain becomes chronic. In fact, back pain is the second most frequently reported medical complaint.

    Board-certified orthopedic surgeon Dr. Thomas Jones II and our team at The Spine Institute of Southeast Texas understand the impact of back pain on daily life. Simple activities that most take for granted can be a struggle. It can interfere with many areas of your life, from work to social activities. Seeking medical evaluation is the first step to getting relief.

    Treatment for chronic back pain depends on the cause. Dr. Jones formulates a treatment plan for you after a comprehensive evaluation. Your treatments may involve steroid injections, physical therapy, pain-relieving medication, or surgical approaches.

    Common causes of back pain include:

    Stretching exercises for back pain can help keep your spine healthy and provide relief. While these stretches are safe for most people, its important to discuss it with your doctor first.

    Here are five pain-relieving stretching exercises for your back.

  • Back flexion
  • Cat-camel back stretch
  • Prone extension
  • Levator scapula stretch
  • Chin-to-chest stretch
  • Tips for stretching your spine

    To stretch your spine effectively and reduce the chances of injury, here are a few tips to keep in mind:

    You Might Also Enjoy…

    Also Check: Does Aleve Help Back Pain

    Press Up: Sphinx Position

    Start by lying on your stomach. Begin to raise your upper body slowly, while keeping your pelvis flat to the floor. Try to create an arch in your low back. Go up only as far as you can without discomfort. Work up to the Sphinx position, where your forearms are in contact with the ground. Then over time begin to press up. If you are flexible, you may be able to straighten your arms fully over time. Hold for 10 seconds, then repeat.

    How Do You Stretch Out Your Lower Back

  • How Do You Stretch Out Your Lower Back? Center
  • Regularly stretching the back muscles and other supporting structures of the spine help relieve stiffness. It reduces tension in the back muscles, improves the range of motion, and helps spine mobility.

    The following tips should be kept in mind while stretching:

    • Always wear loose and comfortable clothing.
    • Stretching should always be pain-free. If exercises give you pain, stop immediately.
    • Stretch slowly and gently to avoid muscle strain.
    • Stretches must be held for at least 15-30 seconds to be effective.
    • Repeat a stretch at least five times for maximum effect.
    • Stretch one side of the body at a time.
    • Always warm up before exercises. Gentle bending, rotation movements at the joints, and a five-minute walk help the body prepare for the exercise.

    Don’t Miss: Advil Or Tylenol For Back Pain

    Stretching Exercises For Your Back

    Jason DelCollo, DO, board-certified in family medicine. He is associate faculty at Philadelphia College of Osteopathic Medicine as well as adjunct faculty with the Crozer Family Medicine Residency Program, and is an attending physician at Glen Mills Family Medicine in Glen Mills, Pennsylvania.

    Day-to-day activities can often cause tight back muscles. Over time, this can result in significant back pain and increase your risk of a back injury.

    Learn some exercises to stretch all of the major muscles of your back quickly and effectively. Performing these stretches will help prevent back pain and assist in treating backaches.

    Before starting any new stretching or exercise regimen, be sure to consult with your healthcare provider.

    Lie on your back with your knees bent and your feet flat on the floor.

  • Place your hands on the back of your thighs or below your knees and pull your legs toward your chest.
  • Pull until you feel a gentle stretch.
  • Hold for 15 seconds.
  • Return to the starting position.
  • Repeat nine more times.
  • Lie on your back with your knees bent and feet flat on the floor.

  • Keeping your back flat on the floor, rotate your hips to the left, lowering your legs down to the floor until you feel a gentle stretch.
  • Hold for 15 seconds.
  • Return to the starting position.
  • Next, rotate your hips to the right, lowering your legs down to the floor until you feel a gentle stretch.
  • Hold for 15 seconds.
  • Stretching For Back Pain Relief

    The Top Benefits Of Stretching For Lower Back Pain ...

    Regularly stretching the muscles, tendons, and ligaments that support the spine is an important element of all back exercise programs. Stretches designed to alleviate neck and back pain are likely to be prescribed by a doctor, physical therapist, or spine specialist.

    See Specialists Who Treat Back Pain

    Benefits of stretching include:

    • Reducing tension in muscles supporting the spine tension in these muscles can worsen pain from any number of back pain conditions
    • Improving range of motion and overall mobility
    • Reducing risk of disability caused by back pain

    Pain that lasts longer than 3 months may require weeks or months of regular stretching to successfully reduce pain. Stretches may be included as part of a physical therapy program, and/or recommended to be done at home on a daily basis.

    Don’t Miss: Does Aleve Help With Back Pain

    What Happens When You Throw Out Your Back

    Throwing out your back happens when you lift something or twist your back, and your back muscles are unable to stabilize your back fast enough. Thats when you pull a muscle causing the sudden pain and inability to move.

    When you perform these activities, your muscles have to support your back and deliver the forces. They have to react fast to unsuspected movements. But when these muscles react to slow, they pull extra hard to compensate. That is when you pull a muscle, and you throw out your back.

    What not many people know is that its the small back muscles that have to perform this task. That why it even happens to bodybuilders and people that work out a lot. With these activities, you train your big back muscles that help you to lift heavy weights. It doesnt train the small stabilizing muscles in your back.

    Thats why people that throw out their back also have a history of back pain when standing, sitting, or lying down. These are activities that also require activation of these muscles.

    Easy Stretches To Release Lower Back And Hip Pain

    If you are suffering from lower back or hip pain, you are not alone. More than 26 million Americans, between the ages of 20 and 64, experience back pain and, very often, lower back and hip pain are related.

    In our current age of technology, many of us find ourselves sitting in front of the computer for most of the day. All of this sitting can cause tightness in the hamstrings, shoulders, and hip flexors, as well as a weakening of the core .

    Our deepest hip flexor, the Psoas, is directly connected to our lumbar spine. So if our hip flexors get tight, they will begin to tug uncomfortably at the lower spine, thus causing stiffness and achiness in the lower back and uncomfortable hip pain.

    Suffering from a sore neck, back and shoulders? Get our mobility guide to ease pain and soreness.

    Fortunately, regularly stretching can help reverse some of this tightness. Here are 9 easy stretches that can be done just about anywhere to relieve lower back and hip pain.

    Read Also: Mayo Clinic Low Back Pain Exercises

    Solidback Lower Back Pain Relief Treatment Stretcher

    • STOP SUFFERING AND GET RELIEF FROM BACK PAIN…
    • GET BACK PAIN RELIEF WITHOUT DANGEROUS DRUGS…
    • CHIROPRACTIC TREATMENT WITHOUT VISITING A…

    What makes the Solidback stretcher unique is that its made of foam, similar to a foam roller, weighing just 1.3 pounds.

    It gives you some padding but its firm enough to be durable and provide support without losing its shape. Its spiky design is made to release muscle tension, but many users find these spikes too hard and pointy to be comfortable.

    If youre expecting the Solidback to be softer because its made of foam, know that its no softer than plastic, silicone, wood or any other material.

    Some users find the Solidback painful while using it, but find back pain relief afterwards.

    Unlike the ChiSoft and Multi-Level Back Stretcher, the Solidback stretcher doesnt adjust, so if its not at the right intensity level for you, thats another cause of discomfort.

    Pros: Durable and long-lasting, lightweight

    Cons: Spikes make it uncomfortable, no adjustability

    RELATED ARTICLES

    Most Popular