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How Do You Stretch Your Lower Back

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

How to Stretch the Lower Back Stretches

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.

When To See A Doctor

Cracking your back properly shouldnt be painful. See your doctor if you notice any unusual pain when you stretch or adjust your back, especially if it persists long after youve stretched.

If you have chronic back pain that stretching or cracking and other non-invasive modalities doesnt help, your doctor may recommend corticosteroid injections for underlying inflammation caused by a condition like arthritis.

Arthritis is a common cause of back pain, especially lower back pain, as you get older.

Back injuries as well as arthritis pain can both have much better long-term outcomes if theyre treated early. Improperly treated back injuries can cause back joints or bones to heal irregularly. This can cause you to lose flexibility or mobility.

As arthritis progresses, joint tissues can wear away, making it harder to treat or repair joint damage. See your doctor as soon as possible to avoid some of the more severe complications of arthritis or other back conditions.

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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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.

Supine Figure 4 Stretch

6 Best Stretches for Lower Back under Weight Loss Programs

If youre suffering from back pain that travels to your legs, and you feel lower back stiffness after sitting, the supine figure 4 stretch might provide some relief.

As it targets deep buttock muscles, you can feel a sense of relief in your lower back stiffness.

Steps to Perform Supine Figure 4 Stretch:

1: To begin with, lie with your knees bent and feet placed right on the floor.

2: Lift your right foot and place the right ankle on your left thigh.

3: Creating the shape of 4 with your legs, open your right knee outward.

4: While holding this position, reach your hands behind your left thigh.

5: Using your hand, lift your left foot and guide it to bring your left knee towards your chest.

6: Hold this position for a few seconds, then release it on the floor then switch sides.


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Stretch 1 Knee To Chest

Lie on the ground with toes pointed to the ceiling, bend the right knee slowly and pull your leg toward your chest gently. Stay in this position for at least 20 seconds, then slowly release and straighten the leg to return to the starting position. Repeat 3 times for both legs.

Knee to chest is an effective way to address lower back pain not only because it stretches the lower back and gluteal muscles, but also because it can help to increase overall flexibility and improve range of motion in the joints. Be cautious with this stretch if you have been diagnosed with osteoporosis.

Strap Stretch For Hamstrings:

Lie down on your back. Maintain one legs position with the knee up and the foot down. Its the other leg thats being stretched. Put a strap on the palm of that foot . Make sure the leg is straight and stretched and that the foot is facing the torso . Hold the stretch for 60 seconds before switching legs.

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Stretches For On The Floor

Sitting and standing exercises are practical and can be performed in nearly any setting, but stretching on the floor can be even more effective. If you have a private office or a clear area of floor available, these stretches will allow you to stretch more muscle groups in your trunk.

1. Single Knee to Chest Stretch

  • While lying on your back, slowly bring one knee up toward your chest.
  • Grasp the knee with both hands and gently pull it up towards your chest.
  • You should feel a mild to moderate stretch in the low back, hip, and buttock.
  • Hold the stretch for 15-20 seconds, then repeat 3-5 times on each side.

2. Double Knee to Chest Stretch

  • While lying on your back, slowly bring both knees up toward your chest.
  • Grasp the knees with both hands and gently pull them up towards your chest.
  • You should feel a mild to moderate stretch in the low back, hip, and buttock.
  • Hold the stretch for 15-20 seconds, then repeat 3-5 times on each side.

3. Supine Piriformis Stretch

  • While lying on your back, slowly bring one knee up toward your chest as you did with the single knee to chest stretch.
  • Grasp the knee with both hands and gently pull it up across your body toward the opposite shoulder.
  • You should feel a mild to moderate stretch in the low back, hip, and buttock .
  • Hold the stretch for 15-20 seconds, then repeat 3-5 times on each side.

4. Lower Trunk Rotation Stretch

5. Prayer Stretch

6. Lateral Prayer Stretch

Exercises And Stretches To Ease Lower Back Pain

How to Stretch your Lower back at your desk

Lower back pain is one of the most common ailments people face, primarily because it has so many causes. Our back and core muscles are involved in nearly everything we do, from walking and lifting to just sitting upright, and not taking care of your back muscles can make even the simplest tasks painful. Here are a few things you can do at home to ease or prevent that dreaded lower back pain.

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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.
  • Lie on your stomach.

    Lumbar Stretches: Are You Ready To Stretch

    Now that you know about these lumbar stretches, its time to test them out. Before you know it, youll be experiencing less pain in your lower back. If you think you may need professional treatment or your lower back pain, make sure to get in touch with us today. Additionally, if youre experiencing neck pain, make sure to check out this guide to discover the causes and treatments of moderate to severe neck pain.

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    Doing Yoga To Stretch Your Back

  • 1Do the cat pose. Get down on your knees and place your hands in front of you with your palms on the ground. Make sure that your fingers are pointed away from you. Then move your head down and your spine up while rounding out your back and stretching out your spine.XResearch source
  • If you have a neck injury, speak to your doctor about whether or not this pose is appropriate. If your neck is simply sore, just be sure to keep your neck in line with your torso instead of tucking your chin toward your chest.
  • Also, if you have difficulty rounding your upper back, have a friend place a hand in the middle of your shoulder blades while you push your vertebrae against it.
  • 2Transform your cat pose into a dog pose. Start from the cat pose . Slowly straighten your back and then keep going until your spine is concave and you are looking up. Hold for five seconds, then transition back to cat pose.XResearch source
  • The gentle tension and release in the spine helps to increase flexibility and to ease lower back pain.
  • The dog exercise is also known as the cow exercise in yoga.
  • 3Do the crocodile pose. To do this pose, you should lie flat on your stomach and then bend your elbows and place your palms under your armpits. Then gently push up your chest and upper body until your chest is a few feet up from the ground.
  • Easy Stretches To Reduce Back Pain

    stretches for lower back pain %stretches for lower back pain

    Try doing these 6 easy stretches to reduce back pain right at home.

    Back pain can be, well, a pain. Lower back pain, in particular affects almost everyone at some point during their lives. While it may be tempting to lie in bed all day, that can actually make the problem worse. Luckily, there are several basic stretches to help you get out of bed, off the couch, and back on the go.

    Keeping the following helpful tips in mind can make sure you get the most out of your stretches:

    • Try to remain in whatever pose you choose for at least 10 seconds although a minimum of 30 seconds is ideal to allow joints and muscles to adequately stretch
    • Stretching should not be painful. You may feel slight discomfort, but it should feel like a gentle pulling sensation
    • Dont force your body into a pose thats too difficult
    • Stretches should be done on a firm, flat surface
    • Wear comfortable shoes that will stop you from sliding on the floor
    • Move into the stretch slowly and hold without bouncing

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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.

    Stretch 4 Lying Knee Twist

    Begin lying down on your back with the legs extended straight out. Then, bend the right knee up and cross it over to the left side of the body. Hold for 20 to 30 seconds to feel the stretch through both the lower back and buttocks and repeat three times on each side.

    The stretch helps improve flexibility but can also strengthen muscles along the spine and in the abdomen.

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    Best Yoga Stretches For Low Back Pain Relief

    Blog»Yoga For Back Pain»5 Best Yoga Stretches for Low Back Pain Relief

    Do you suffer from back pain? Lower back pain can keep you from enjoying day to day tasks and can become a burden to both yourself and your loved ones. Just know that if you are dealing with back pain, you are not alone. Low back pain is actually more common than anywhere else in the back of the body. One study even found that, globally, low back pain affects more people than any other disability.

    The good news is that yoga can help. Along with our yoga program specifically for back pain, here are some additional yoga poses you can do on your own that can help with lower back pain. For more free tutorials and yoga poses for back pain, check out these resources for back pain here.

    2. Reclining Twist- This is a great twist for the lower back. Start by laying down on your back with your knees bent and your arms out to the sides. Make sure your shoulders are always flat on the ground, and as you inhale, drop your knees over to one side, pressing the hips down and away. As you exhale, turn your head to the opposite side. If you can not bring the knees all the way over without lifting the shoulders from the ground, bring the knees back a bit. You also have the option to take your hand on the same side as the knees to the outside of the top thigh, gently deepening the pose without forcing it. Hold this pose for about a minute or as long as feels good for you.

    Exercises To Improve Your Posture

    11 Best Lower Back Stretches For Pain & Stiffness

    Why postures so important

    Having good posture is about more than looking good. It helps you to develop strength, flexibility, and balance in your body. These can all lead to less muscle pain and more energy throughout the day. Proper posture also reduces stress on your muscles and ligaments, which can reduce your risk of injury.

    Improving your posture also helps you become more aware of your muscles, making it easier to correct your own posture. As you work on your posture and become more aware of your body, you might even notice some imbalances or areas of tightness you werent previously aware of.

    Read on to learn how to do 12 exercises thatll help you stand a little taller.

    This resting pose stretches and lengthens your spine, glutes, and hamstrings. The childs pose helps to release tension in your lower back and neck.

    To do this:

  • Sit on your shinbones with your knees together, your big toes touching, and your heels splayed out to the side.
  • Fold forward at your hips and walk your hands out in front of you.
  • Sink your hips back down toward your feet. If your thighs wont go all the way down, place a pillow or folded blanket under them for support.
  • Gently place your forehead on the floor or turn your head to one side.
  • Keep your arms extended or rest them along your body.
  • Breathe deeply into the back of your rib cage and waist.
  • Relax in this pose for up to 5 minutes while continuing to breathe deeply.
  • To do this:

  • Remain in this pose for up to 1 minute.
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    Suffer From Lower Back Pain These Stretches Can Help

    At any given time, 31 million Americans experience low back pain, according to the American Chiropractic Association. This isnt especially surprising considering that everyday activities like driving, sitting at a desk and even sleeping can place strain on the muscles in the back.

    Weve all dealt with pain in the lower back at some point, whether it be dull aches or sharper pains, and it can sideline us not only from exercise, but from our day-to-day today activities.

    Moving more throughout the day and incorporating core-strengthening exercises can help strengthen your back and abdominals and prevent back pain. Stretching your lower back can make a big difference, too. Yoga poses are great for releasing tension and loosening your muscles, and there are some great poses that help stretch the back and counteract all the wear and tear our body endures each day. If youre suffering from back pain, be sure to check with your doctor before performing any exercises.

    As a certified yoga instructor, I encourage you to utilize your breath to help you release and relax the muscles in your lower back. Inhale through the nose and exhale through the mouth. As you breathe in, feel your stomach expand filling up the front of your stomach and breathing into the back of your body. As you breathe out, feel your body and muscles relaxing deeper and further into each position.


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