How To Stretch A Tight Lower Back

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.

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Excerpts from Dr. Karin Drummond’s Book: Combat Low Back Pain

STRETCHES AND EXERCISES FOR low back pain

Most of these stretches are in my Top Seven Ways to Combat the Effects of Sitting book. If you not interested in reading about the stretches or exercises at this moment, skip to Chapter 14 to learn about more ways to treat low back pain.

If you have not read my sitting book, then you should know that it is important to stretch something every twenty minutes. Even a simple stretch such as a knee hug or a seated spinal twist helps to break the cycle of tension and pain. The frequency of your stretching is more important than the duration and intensity.

Unless otherwise noted, you can do the stretches in this chapter either sitting or standing. If you sit at a desk all day, I encourage you to stand up when stretching.

As always, confirm with your health provider that these stretches are safe and appropriate for you.

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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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The Problem Of Too Much Sitting & A Sedentary Lifestyle

As mentioned earlier, too much sitting or a sedentary lifestyle can be a contributor to lower back pain.

Sitting too much creates certain muscle imbalances in the body particularly around the pelvis and hip area.

When these imbalances occur they can pull your body out of alignment which can cause lower back pain.

Here are some of the muscles imbalances that may occur:

• Glute muscles begin to switch off the more you sit.
• The abdominals will also weaken
• Hamstrings weaken
• Hip flexors tighten and shorten due to holding the muscles in shortened positions for long periods of time whilst seated.
• The lower back will arch and become tight

All these factors will usually occur all in the same instance and your muscles will weaken and shorten to adapt to these new positions with enough time.

If these muscle imbalances are not addressed they can lead to developing an arch in the lower back or most likely an anterior pelvic tilt.

Unsurprisingly lower back pain is a symptom of these traits.

Supine Spinal Twists For Low Back Pain Relief

Figure 7-7: knee hugs for low back pain relief

To stretch your whole spine in rotation, lie down on your back and bend your right knee to your chest .

Warm up your glutes by bringing your right knee to your left shoulder .

Figure 7-8: stretch for low back pain relief

Then stretch your right hip. Bend your left leg with your foot resting on the mat. Then rest your right foot on your left knee. Stretch the right hip by pressing your right knee out with your right hand .

Figure 7-9: hip opening stretch

Now youre ready to twist your spine. Lay your left leg flat on the mat. Bring your right knee across your left leg as close to the floor as you can without loosing the neutral curve of your spine .

Extend the stretch by turning your head to the right and reaching your right hand out with your arm perpendicular to your torso.

Hold the stretch as you breathe in, and deepen the stretch as you breathe out. Repeat with the left leg.

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Knee Hugs For Low Back Pain

Figure 5-4

To stretch your lower back and anterior thigh, lift your right knee and hug it to your chest as you breathe out. Breathe in as you release your right foot back down to the floor.

Now take your left knee and hug it to your chest as you breathe out. Breathe in as you release your left foot back down to the floor.

Repeat three times, alternating the right and left legs

This stretch can also be done lying down.

You don’t have to be in pain. Why wait?

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You don’t have to be in pain. Why wait?

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Do You Get Back Pain From Sitting Try This Easy Seated Stretch To Relieve Your Tight Back Muscles

Physio David explains how to do this simple stretch that can really help you to manage back pain with sitting.

myPhysioSA Adelaide: Payneham, Mount Barker & Eastwood

If you sit a lot, then you could get low back stiffness and pain. Watch Tom Peters, a myPhysioSA Sports Physiotherapist, demonstrate four easy to do stretches at work or home that can really help.

Tom shows you how to stretch your tight low back muscles, mid back, glutes and hip flexors.

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Is My Back Weak

Weak back and especially core and abdomen muscles will be unable to support the back sufficiently leading to pain and tiredness.

Symptoms of a weak back include pain, tiredness, and stiffness in the lower back, which gets worse during the day, especially if you are standing for a long period of time as well as pain in the lower back after lifting.

A weak back can give pain in the lumbar region of the back. It is caused by the muscles in the back and abdomen not being strong enough to do their job of supporting the spine properly. Poor posture is also a contributory factor putting more strain on back muscles than is necessary. Back strengthening exercises, core strengthening, pilates, and improving posture are all options for improving back strength.

Bed Stretches To Reduce Lower Back Pain

Do you ever wake up with tightness or aching in the morning? Maybe there is some pain after sleeping in an odd position, poor pillow choice, or doing a lot of activity in the previous day. Having an effective morning stretch and mobility routine may help to prevent continued stiffness and pain throughout the day. We will go over these good bed stretches to reduce the stiffness of your entire body as well as relieve your lower back pain by targeting the area.

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Can Stretches Cure Lower Back Pain

Sadly, it’s unlikely. While lower back stretches can certainly relieve you from the pain and muscle tightness, rest and strength training also play a part. Stretching is a great form of mobility for the muscles and joints, says Joshi. If you do it regularly it can be great for your lower back, but its important to implement strength training exercises, too. Thisll help iron out any muscle imbalances that mean certain areas are under too much pressure, which could be the root of your pain.

Stockley adds that while it may feel like the pain is exclusive to the lower back, this is probably not the case, and so its vital to work on the other areas of the body, too. Strengthening the abdominals, glutes, upper back and chest is also important, as your musculature is so interconnected that its rare that pain is coming from just one area, she says. Sticking to only the lower back and overdoing it can induce pain of its own, so always take it slow, and stretch to the point of slight discomfort, never pain.

Sitting Stretches For Lower Back Pain That You Can Do At Your Desk

Youre at your desk at work, and your lower back begins to send shooting pain all the way up to your neck. Youre practically cringing in pain, but you dont necessarily want to be that person at the office who just busts out a downward dog next to the water cooler. While I have definitely and shamelessly been that person, I know youre probably on the lookout for some low-key sitting stretches for lower back pain you can do at your desk without making it look like youre preparing for a Hamilton audition in your cubicle.

First of all, what exactly is going on in your back when youre sitting at your desk all day to make it ache like that? Joan Vernikos, a former NASA scientist and author of Designed to Move: The Science-Backed Program to Fight Sitting Disease and Enjoy Lifelong Health, told Thrillist that she discovered that prolonged sitting can lead to the same negative health effects on the body like muscle and bone degeneration and soreness that astronauts experience after being in microgravity:

Basically, being at work all day is kind of like being an astronaut. Neat, right? She added that, when you sit a lot, the muscles have weakened and the vertebrae start collapsing, squeezing the padding and nerves between the discs. This is a huge source of pain.

Vernikos recommendation? Dont stay in one position too long! Even if youre stuck at your desk, keep yourself moving around and stretching as much as possible. Here are a few movements to get you started.

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Common Causes Of Lower Right Back Pain

Now, lets turn to common musculoskeletal causes of lower right back pain. By learning more about these causes, youll be better prepared to get quick pain relief.

1. Sprains and Strains

Sprains and strains are the number one cause of lower right back pain.

Whats the difference between a sprain and a strain? In essence, they are similar injuries. Sprains happen when you overextend or tear ligaments strains happen when you tear muscles or tendons . Typically, youll feel swelling, stiffness, bruising, cramping and/or spasms in your lower right back.

You usually know when you have a sprain or strain because you did something to trigger it. This could be an everyday activity, such as a sports injury, lifting something heavy, household falls or overexercising. Any sudden movements, or unnatural twisting and turning can also injure your muscles.

While both sprains and strains can heal on their own, you can help speed up the recovery process. Generally, the R.I.C.E. formula is recommended, which stands for Rest, Ice, Compression and Elevation. The idea is to limit the use of your back muscles, ice them and apply any compression bandages. By following this formula, your lower right back should feel better in no time.

2. Disc Degeneration

In extreme cases, you may even consider steroid injections or surgery. However, most people with disc degeneration will focus on getting relief at home.

3. Osteoarthritis

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Stretches To Help Alleviate A Tight Lower Back

Here are some simple exercises and stretches you can do to increase your back’s flexibility and loosen up lower back tension, from hips to hamstrings and more. It’s important to help straighten the hips and the spine, and strengthen the legs as well, so we’ve covered all the bases when it comes to tight lower back pain relief.

Read Also: How To Loosen Your Lower Back

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.

Tips And Best Practices For Stretching

Before we start looking at which stretches work the best, here are a couple of quick tips to make sure you get an effective stretching session.

• Hold a stretch for at least 30 seconds and feel the stretch.
• Alternate between stretches and come back to an already stretched area. You may find that you are able to sink a lot deeper than the first time.
• Make sure to breathe. Focus on the breath. This helps tell the brain to relax any tense muscles.
• Move slowly rather than jerking quickly into stretches
• Wear comfortable and loose clothing. You dont want your new pair of skinny jeans stopping you from moving freely during your stretch session!
• Focus on form and length rather than trying to look impressive
• Stretch frequently and often to maximise results
• Focus on the stretches that feel good for you. Not all stretches you come across will work for you. You may find some stretches and positions more effective than others. Go with the ones you like the best and dont worry if you dont like all of them.

The most important thing to do is to relax, focus on form and take your time.

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Target The Quadratus Lumborum For Extra Pain Relief

Outside of the traditional stretches, you may want to consider stretching and releasing your quadratus lumborum muscle.

The Quadratus Lumborum are muscles positioned around the lower back either side of the spine.

A tight QL can also be the cause of lower back pain so its a good idea to investigate whether you have issues with your QL.

Related: How to stretch the quadratus lumborum.

What Are The Signs Of A Back Injury

Signs you may have injured your back include:

• pain that worsens with movement, coughing, sneezing or laughing
• stiffness or difficulty moving
• pain that radiates down one or both legs

However, back pain has many causes. It could be caused by a disease such as osteoarthritis or osteoporosis, your age, physical fitness, smoking, being overweight, or the type of work you do.

It is important to find out the cause of your symptoms so they can be treated properly.

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Seated Spinal Twist For Low Back Pain

Figure 51

To stretch your whole spine in rotation, cross your right leg over your left. Place your left hand across your right knee, and put your right hand behind your chair. Pull with your hands to twist your torso so you can look behind you. Extend the stretch by directing your eyes even further into the twist. Hold the stretch as you breathe in, and deepen the stretch as you breathe out. Repeat on the other side.

This not only stretches your low back and hip muscles, but it also wrings out your abdominal area, which helps the flow of bowel movements and abdominal lymph fluid, which is imperative for good health.

Tips Before Starting A Stretching Routine

As with any kind of exercise, its important to treat the body with care. Remember that a good stretch puts pressure on the problem areas, but its not supposed to cause sharp pain. Be mindful of the bodys limits and pay attention to proper breathing.

Here are other tips to maximize the exercises effects without causing further harm to the body:

• Wear comfortable clothes that wont restrict movements.
• Prepare the right materials for exercise, such as a yoga mat, yoga block, and foam roller.
• Dont force the body to follow painful and difficult positions.
• Follow every step slowly to prevent muscle strain.
• Perform the exercises on clean and flat surfaces that wont restrict movements.
• Hold the poses for at least 10 seconds to improve the bodys range of motion.

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Tips And Stretches For Lower Back Pain

If you are reading this, you are probably experiencing lower back pain or know someone who is.

Back pain is one of the most common medical complaints in the world. Studies show that up to 70% of adults will experience some kind of back pain during their lives. Worldwide, back pain is the main reason for missed work days and the second most common reason to visit a doctor.

Back pain may be caused by a sprain you suffered at work or from doing chores around the house. Or, the pain may result from an injury or a chronic condition, like arthritis.

If your pain is sudden or severe, you should get checked by your doctor. But, if you are experiencing a nagging pain or discomfort, there are things you can do to relieve the pain. Here are a few things to try.

1. Move. It may be uncomfortable, but one of the best things you can do to deal with lower back pain is to move around. Get on your feet and take a walk. Whether its a brisk walk around the block or a slow stroll, walking can help to strengthen back muscles, which will improve support for the spine.

2. Stretch. Often, lower back pain results from tight muscles. Stretching can increase flexibility and loosen muscles. Yoga is excellent to keep the body limber. Stretching exercises may also help.

3. Exercise. Beyond stretching, you should exercise to strengthen your core, which provides important support for your back. Pilates and tai chi are useful for strengthening the core.