How To Stretch Lower Back Muscles Pain

By Peter L

October 25, 2021

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Single Leg Hamstring Stretch

#1 Best Low Back Stretch for Lower Back Pain Relief

Single leg hamstring stretch

Depending on your posture and muscle balance, your low back pain may be coming from your hamstrings.

These are the muscles that run down the back of your leg.

It makes sense that tight hamstring muscles can cause lower back pain because, at the top end, they attach to your hip.

To perform this stretch, lie on your back with your knees bent and feet flat on the floor.

Start by extending your right leg up above your hip and clasping your hands behind the back of your thigh.

Keep your spine long and hips flat on the floor.

Draw your right leg closer toward your chest, and hold the stretch for 30 seconds.

Rest and then repeat this exercise on the left leg.

Its ok to keep the knee slightly bent in the leg youre stretching.

As your flexibility increases, you may be able to straight it a little more or reach your hands behind your calf muscles.

To perform a more advanced version of this posture, you can extend your bottom leg flat on the floor.

Stretch Your Outer Thigh Muscles

Sometimes the most basic outer hip stretch is all you need. This beginner move may get you started releasing your hip abductor muscles. And going forward, it may well become a staple exercise in your regular routine.

Here’s how:

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

Bend one leg at the hip to bring it up toward your chest repeat this move with the other leg.

Once both legs are up, place the ankle of one leg onto the thigh of the other, just above the knee.

Try to keep the knee of your stretched-out leg from inching its way toward the center of your body. Why? Because it puts that hip in a position where the muscle is no longer challenged to lengthen. Keeping the knee pointed outwardwithout unduly forcing itis what focuses the stretch in the hip.

Stay in the stretch for about 30 seconds, to a degree that feels like something is happening but is not painful.

Repeat on the other side. These stretches should be repeated at least three times per leg, for 30 seconds each.

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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When To Visit A Doctor For Your Lower Back Pain

Back pains now and then are quite common. But if the pain is accompanied by other symptoms, its time to consult a doctor or a pain management specialist. They determine the exact cause of the back pain and recommend a treatment plan. Here are other signs that tell you its time to visit a doctor for the back pain:

The patient has a fever. Back pain and fever are both symptoms of flu, but theyre also signs of serious infection.
The patient has encountered a trauma, such as a high fall or car accident.
The patient is over 50 years old.
Theres tingling or numbness in the back.
The patient experienced a loss of bladder and bowel function.
The pain persists for over six weeks.

Why Do We Get Lower Back Pain

Back pain is very common and can creep up on you over time due to things like bad posture, too much sitting, too many repeated jarring motions , arthritis and other degenerative disc diseases, curvature of the spine, and more.

Its also relatively easy to injure your back with a sudden movement, a traumatic fall, twisting while lifting, or an accident.

That said, your back may also hurt for other reasons. For example, you need to stretch, or you need to strengthen your abdominal muscles. Any weakness or imbalance in your trunk can manifest as lower back pain, so always be sure to stretch sufficiently and work the lower back and abs equally.

Other helpful tips for avoiding low back pain include choosing seating with good back support, never lifting heavy objects while twisting at the same time, bending your knees when you try to pick up something heavy instead of rounding your back, and always ensuring you maintain a neutral pelvic position.

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Upper Back Pain When Sitting

Many people experience pain in their necks and upper backs as a result of craning forward while sitting to look at a computer monitor or phone display. Although its tempting to sprawl out and watch television for hours, this can also easily throw your back out of alignment.

That uncomfortable feeling of stiffness when you finally do move or stand up is telling you something.

Better posture makes a difference.

Its likely your parents or teachers cautioned you to sit up straight when you were a child, and with good reason.

Sitting in one position too long isnt healthy. Doing it with your back rounded forward, slumped to one side, or leaning too far back can put stress on parts of your spine for an extended period. This can lead to pain, as well as other issues.

To help you sit straighter, position your body along an imaginary straight line extending the length of your back, out of your head, and up to the ceiling. Keep your shoulders level and dont let your pelvis rotate forward. Doing so causes a curve in your lower back.

If you sit up perfectly straight, youll feel the small of your back stretch and lengthen.

Home Remedies For Lower Back Pain When Sitting

In addition to improving your posture when sitting, try these at-home remedies for lower back pain:

Change your position. Consider a standing desk or one thats ergonomically designed to help you maintain good posture by allowing you to adjust the height of your monitor.
Apply ice.Cold helps reduce inflammation that may be affecting your back. Leave the ice pack on for about 20 minutes, and then remove it. You can do this every hour or so.
Use a heating pad. After any inflammation is under control , many people find heat soothing. It also promotes healing by bringing blood to your back.
Take over-the-counter medication.Pain relievers like nonsteroidal anti-inflammatory drugs can reduce discomfort and swelling.
Use a support. Placing a rolled-up towel or special lumbar pillow at the base of your spine while sitting will help you remember to sit up straight and provide you with some stability.
Get a massage. This can help loosen and relax tight muscles.
Consider yoga.Yoga is known for its ability to stretch and strengthen the body. Many programs allow for modification of the poses as needed.

There are several exercises that will help strengthen your lower back. Try these three stretching exercises to help make your back stronger and better toned:

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Get Loose How To Do Lumbar Stretches To Ease Lower Back Pain

Are you someone who suffers from lower back pain?If so, youre not alone. In fact, its estimated that in the US, 80% of adults experience lower back pain at some point in their lives. Lower back pain can wreak havoc on your life. Luckily, there are a lot of treatments out there that can help you alleviate your pain. One of the best treatments is lumbar stretching. What lumbar stretching should you do for lower back pain?Check out this guide to discover how to do lumbar stretches to ease lower back pain.

Stretch 1 Knee To Chest

11 Best Lower Back Stretches For Pain & Stiffness

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.

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Specific Upper Back Stretches For Back Pain Relief

By: Leon Turetsky , Last Updated: March 5, 2020

If you experience back pain in your upper back and neck area it is most likely caused by poor posture.

But no worries, we identified the muscles that are tight on most of the population and listed specific upper back stretches below to help you release them, lessen your back pain and increase your mobility.

The following stretches will target theses muscles:Upper trapezius

Stretch 3 Flexion Stretch

The name sounds complicated, but actually the flexion stretch is very simple. Gently bend the head forward while simultaneously moving the chin toward the chest. You can do this stretch while standing or sitting. Hold the stretch for 20 to 30 secondsThis stretch helps relieve stiffness in the neck which often accompany a stiff back.

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Exercises And Stretches To Ease Lower Back Pain

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.

Pelvic Tilt Or Bridge

6 Best Stretches for Lower Back under Weight Loss Programs

The pelvic tilt is another exercise that can work the abdominals and stretch the lower back muscles, as well as those in the pelvis. Lie on the floor with knees bent. Tighten the abdominal muscles and gently lift the pelvis into the air, using the glutes and pressing the feet into the ground. Hold the position for 10 seconds, then roll down slowly and repeat the exercise as necessary.

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Pain Relief: Try Partial Crunches

One of the classic core-strengthening workouts is the partial stomach crunch. Partial crunches build strength in both your lower back and related stomach muscles, making this an ideal exercise for people with spondylosis.

Here’s how to get the most out of partial crunches:

Lie back, and keep your feet flat on the floor with your knees bent.
With your hands behind your head or with arms crossed around your chest, raise your shoulders from the floor. Make sure to keep your stomach muscles tight.
Breath out while raising your shoulders. Avoid leading with your elbows .
Hold for one second. Next, lower yourself back down to the floor in a controlled manner.
Repeat with between eight and 12 repetitions.Remember to follow proper form, which prevents excessive spine stress. Keep your feet, tailbone, and lower back against the floor throughout the exercise.

Lower Trunk Rotation Stretch

While on the floor, bend your knees with feet flat.
Engage your abdominals to support your spine.
With arms outstretched and knees together, slowly rotate knees to one side and hold. Rotate to the other side.
Repeat 5-10 times.

This stretch helps to strengthen core abdominal muscles while also increasing lumbar spine mobility, rotation, and flexibility. Since trunk rotation is used frequently in daily life, especially during sports or workouts, its important to perform stretches to aid in the strength, mobility, and function of these muscles.

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What Causes Lower Back Pain

Back pains are quite common because there are several reasons why it happens. Certain activities contribute to back pain in the lower region. Some spine conditions also cause extreme discomfort in the lower back. Here are some of the most common causes for back pain:

Sprains and strains Many cases of acute lower back pain are caused by muscle strains and sprains. These conditions happen when the muscles are overstretched, or the tendons are torn.
Herniated discs Accidents, falls, and sports injuries damage the spine. The back pain immediately happens after the accident, accompanied by numbness or tingling in the legs.
Sciatica This refers to the sharp pain in the lower back that travels to the buttocks and legs. This occurs when the sciatica nerve is compressed.

Lower Back Stretches For Muscle Or Ligament Strain

4 BEST LOWER BACK STRETCHES FOR PAIN

Back stretches work best for strain that starts in the muscles and ligaments. Muscles and ligaments in your back hold the bones of your spinal column in place. If weakened, they no longer support the bones of your spinal column correctly, thus causing instability and low back pain.

Knees to chest stretch

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

Place your hands on the back of your thighs and pull your legs toward your chest.

Pull until a gentle stretch is felt.

Supine twist stretch

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. You may put a pillow between your legs and the floor, to make this stretch easier.

Hold, rest, repeat.

Keeping your back flat on the floor, this time, rotate your hips to the right, lowering your legs down to the floor.

Supine abdominal draw-in stretch

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

Push the small of your back down and into the floor by tightening your lower abdominal muscles.

Cat Camel Stretch

Kneel down on the floor in an all-fours position on your hands and knees.

Curl your back up toward the ceiling like an angry cat.

Hold.

Return to the starting position.

Pull your stomach down to the floor, hollowing out your back.

Seated Forward Curl Stretch

Sit in a chair with your feet flat on the ground.

Hold.

In order to see these stretches, visit this website.

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Exercises To Improve Posture And Relieve Lower Back Pain

Poor posture is one of the top underlying causes of lower back pain. Whether you sit at a desk all day or are a professional athlete, poor posture could be the cause of that never-ending ache in your back. Try implementing the following exercises and stretches recommended by sports medicine doctors to reduce tension, build strength, and improve posture.

Stretches To Ease Lower Back Pain

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.

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Thoracic Spine Foam Rolling

Targeted muscle: Releases Upper TrapeziusThis is great way to loosen up the upper trapezius muscle that gets really tight from hunchback position which is usually caused from poor posture.How to do it: Lie on your back, with your hands placed behind your head, and a foam roller placed under your upper-back. Start to slowly roll up and down beginning at your mid-back and moving towards the top of your shoulders. Pause for 15 to 20 seconds in areas that feel tight. Repeat the rolling on any areas of tightness.

Back Pain Relief With New York Pain Care

Physical therapy and spinal manipulation are two of the most effective treatments to relieve lower back pain. Here at New York Pain Care, we understand that patients want to experience relief so they may return to their daily routines quickly. Our board-certified specialists are here to provide one-on-one care and state-of-the-art treatments for all of our patients.

Start living a pain-free life by consulting with a physical therapist at New York Pain Care today. Learn more about our different services for spine and pain by visiting our website. Call us at now to book an appointment.

Seated Levator Scapulae Stretch

Targeted muscle: Stretches Levator Scapulae.Because of rounded shoulders and forward head position This is one of most effective upper back stretches because the Levator scapulae muscle in particular gets very tight from our cell phone texting and prolonged desk work.How to do it: Begin in a seated position and grasp the bottom of your chair with your right hand.Bring your chin in towards your chest and rotate your head towards the left shoulder. Then using your left arm gently push your head down looking towards your left armpit until you feel a slightly stretch along with right side of your neck.Hold this position for 15 to 20 seconds.Repeat on the opposite side.Aim for 3 repetitions of this stretch on each side.

How Do You Strengthen Your Lower Back

If youre trying to fix that nagging back painor more importantly prevent ittry the following strength exercises and lower back stretches, demonstrated by Hollis Tuttle, certified personal trainer and run coach in New York City. Add this routine to your workouts one to two times per week. As always, consult with your doctor before starting any new exercise routine to ensure its safe for your condition.

How to use this list: Complete 3 to 5 sets of the following exercises in order. Perform each exercise for the specified number of reps or seconds, resting for 30 seconds between exercises. Add these moves to your routine 2 to 3 times per week. You will need a large stability ball and an exercise mat.

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