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How To Stretch Out 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.

Should Your Lower Back Be Tight After Deadlifts

Its not uncommon to feel tightness or muscle soreness in your lower back after deadlifts. This is due to the fact that your lower back muscles are worked by the deadlift movement. The solution to this type of tightness is proper care for your muscles after a workout, including a good stretching routine.

  • Because deadlifts work your lower back muscles, some tightness and soreness is expected after a workout.
  • Stretching can help eliminate flower back tightness.
  • If you are experiencing severe pain or a reduced range of motion after deadlifts, visit a doctor to evaluate the injury.

If you are experiencing severe pain in your lumbar spine that is not simple muscle soreness, this may be a sign of a more serious injury. Sharp, nagging, or shooting pains in your back are signs you should consult a doctor. Dont wait to address back pain. The sooner you get treatment, the sooner you can resume exercising again.

First A Few Quick Tips

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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Threw My Back Out: What Happened And How To Fix It Correctly

Throwing out your back is the most common cause of back pain.

If it happened to you, you want to fix it as quickly as possible.

But to fix it correctly and in a way that it doesnt come back, youll have to know what happened and how you can fix it.

Thats what Ill explain in this post.

Ill explain in detail what happened and how you can fix it. Ill also give you options to prevent it from happening in the future.

So lets start.

The Best Back Stretches For Runners

Lower back yoga stretches

Strengthen your back with these simple-to-do stretches, from back-pain expert Nichola Adams.

‘In running, as in life, a strong back helps keep you injury-free,’ says back-pain expert Nichola Adams. ‘Runners need a strong back even more because of all the extra pressures and stresses running exerts on the body. Yet Im often asked, Is running bad for the back?

‘Studies show the reverse is true. Movement helps keep muscles, bones and backs stronger. A sturdy back helps keep niggles and flare-ups at bay by encouraging good posture. And when you run, maintaining a stabilised spine and pelvis is key.

Your back helps evenly distribute those extra pressures throughout your body, keeping your stride equal and increasing your running efficiency, says Adams. ‘The upright running posture it gives you lets you recruit your glutes, lessen pressures on your lower back, knees, legs and hamstrings, and reduces injury risk. And, yes, the reverse is also true: a weak back places all those danger areas in jeopardy.

To target the key muscles to keep your back strong and stable, try these four back stretches, designed by Adams. Nichola Adams is the founder of Inspired Ergonomics and one of the UKs leading back-pain experts.

How to do it right: Standing reach distance away, latch on to a high surface such as a bench or branch, if youre outdoors. Slowly extend down to feel the stretch along your back. Hold for 30 seconds and repeat 3 times.

Also Check: Back Pain Cleveland Clinic

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.
  • Hold for a count of 10.
  • Return to starting position.
  • Lie on your back with your knees bent and feet flat on the floor.

  • Push down through your feet as you slowly lift your bottom off the floor.
  • Hold for a count of 10.
  • Return to starting position.
  • Kneel 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 for a count of 5.
  • Return to the starting position.
  • Pull your stomach down to the floor, hollowing out your back.
  • Hold for a count of 5.
  • Return to the starting position.
  • Repeat nine more times.
  • Try These Otc Remedies

    Puri also recommends keeping a tube of pain relief gel like arnica gel in your purse, gym bag, or briefcase. When injury strikes, it can give the the injured area a mild cooling sensation and bring down inflammation and swelling to help blood flow to the area.

    Over-the-counter ibuprofen tablets can also be taken immediately for their anti-inflammatory properties. But remember that medication may mask your symptoms, so continue to treat yourself as if you have an injury.

    And dont skimp on water. If you hurt yourself while exercising, you may already be dehydrated from the sweating process.Puri warns that chronic dehydration can also affect the strength and quality of your spinal muscles, making injuries more common and long-lasting. Aim for nine or more glasses per day, especially when youre nursing an injury.

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    When Is My Back Pain Serious

    Radiating pain down one leg after throwing out your back can be a sign of a herniated disc. Also, numbness or weakness in one leg could be a sign of a damaged disc.

    When you feel numbness around your thighs or groin, loss of bladder control or weakness in both legs you should see a doctor as soon as possible since these are signs of a serious back injury that need immediate medical attention.

    When your pain is limited to only your back, you dont have to worry. In that case, there is no need for an MRI or X-ray because its not going to show you anything.

    Throwing out your back takes 4-6 weeks to heal completely. Often, it doesnt even matter what you do, as long as you keep moving.

    Six Stretches To Help Alleviate Low Back Pain And Tightness

    How to stretch your lower back

    Letâs admit it, having low back pain is no fun, especially when you wake up in the morning with it knowing that you have a full day at work ahead of you. That is why we believe that every morning you should spend a few minutes stretching out the most important and most engaged muscles in the low back.

    Sitting at your desk all day can lead to lower back pain, neck pain, shoulder tightness, and other ergonomic issues. Performing daily stretches can help you loosen your muscles and improve your flexibility, making your body more resilient and better able to handle a full day at your desk.

    • Knee to Chest

    Use this stretch to align pelvis and stretch lower back and rear end muscles. Lie flat on your back with toes pointed to the sky. Slowly bend your right knee and pull your leg up to you chest. Wrap your arms around your thigh, knee or shin, and gently pull the knee towards your chest. Hold for 20 seconds and slowly extend the leg to starting position. Repeat three times each leg.

    • Lying Knee Twist
    • Use this movement to stretch the paraspinal muscles and strengthen the abdominal muscles. Lie on your back with your legs extended straight out. Bend the right knee up and cross it over the left side of your body. Hold in a position that allows you to feel a gentle stretch through the back and buttocks muscles for 20 seconds. Tighten your core muscles and rotate back to center. Repeat three times on each side.

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    How To Do Kneeling Thoracic Twists:

  • Start by kneeling down on one knee

  • Place both palms flat on the ground in line with your front foot

  • Rotate your torso, lifting your arm up and over your front leg

  • Twist until your shoulder, elbow and hand are inline pointing towards the ceiling.

  • Keep your neck and head neutral throughout the movement, following the torso naturally

  • Slowly return to the start

  • Perform this back mobility exercise on both sides.

    Precautions And Home Care

    If there is no underlying medical condition that is causing your lower back pain, these exercises and a little self-care can usually give you relief. Self-care tips include relaxation techniques, such as breathing.

    You might feel tempted to take muscle relaxants, but there is little clinical evidence that they are helpful for lower back pain. Instead, try nonsteroidal anti-inflammatory drugs.

    Rest will also help, but avoid staying in bed for more than a day or two, which can actually prevent you from getting better. Applying a cold or heat pack for about 15 minutes every few hours can also help relieve lower back pain.

    Stretches are not a substitute for medical care, so if you suspect you have an injury, contact your doctor. You will get a physical exam, and your doctor will decide if you need additional testing, such as X-rays.

    Also Check: Exercise For Lower Back Pain Mayo Clinic

    How To Stretch Your Lower Back After Deadlifts

    In order to relieve lower back tightness after deadlifts, perform stretches designed to target your lower back, hips, and hamstrings. While stretches such as the cat/cow and two-knee twist specifically stretch your lower back muscles, incorporate movements like the seated straddle and kneeling lunge to stretch your hamstrings and hip flexors. This has the effect of reducing back soreness and tightness.

    Ques : How Do You Sleep With A Tight Lower Back

    Lower Back Stretches to Relieve Back Pain [Ep41]

    Ans: Sleeping positions have a major role to play in your lower back stiffness. It can create as well as cure the pain.

    The three best sleeping positions with a tight lower back are:

    • Stomach sleeping
    • Back sleeping with pillows placed under the knees.
    • Side sleeping with pillows placed between the legs.

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    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.

    Stretching To Relieve Back Pain: A Practical Guide

    At this very moment, there are tens of millions of people wishing there were a magical cure for back pain. After all, back pain is the single leading cause of disability in the world, with experts estimating that upwards of 80% of the population will at one time or another experience back pain. Further, Americans alone spend an estimated $50 billion per year on back pain.

    While no one magical cure exists, for many people suffering from back pain, there is an easy and inexpensive way to find relief from back pain. Its exercise, and this is a comprehensive guide to exercise for back pain relief.

    An Overview

    An exercise program for back pain is one that must be carefully undertaken. When done in a controlled and gradual manner, exercising can help keep the ligaments, discs, muscles, and joints of the back healthy. However, when done in an uncontrolled and overly aggressive manner, exercising may worsen back pain or cause new injuries.

    A successful exercise program for lessening or eliminating back pain has three components: low-impact aerobic exercise, stretching and strengthening. Though the back is obviously the focus of the majority of the exercises, the program will work the entire body in order to improve overall strength and health, which will positively impact the spine.

    If you have a pre-existing back issue or any other health condition, you may want to consult with your doctor before beginning an exercise program.

    Low-Impact Aerobic Exercise for Back Pain Relief

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    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.

    Double Knee To Chest Stretch

    How to Stretch Out your Upper Back (FLOW)
    • Get on your back, feet on the floor.
    • Gently pull both knees towards your chest.
    • Hold position 20-30 seconds.
    • Repeat 3-5 times.

    The stretch helps to promote lumbar spine flexibility and movement and can be done before or after workouts to prevent muscle strain and injury. This exercise also gently activates cores muscles which can improve overall body performance and help to reduce lower back pain.

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    Safety Of Lower Back Stretches

    For people with mild lower , gentle stretches are more likely to help than hurt. It is important to do the stretches slowly and gently so you do not accidentally strain your back and cause more pain.

    A 2016 review of studies looked into the safety of yoga for back pain. Researchers found that there were few incidents of worsening pain and that most people reported benefits from the stretches.

    Talk with your doctor about your general health before starting new stretches, especially if you have moderate-to-severe back pain. An orthopedist or can help you understand what kind of stretches will be most beneficial.

    Is Deadlifting Bad For Your Lower Back

    Deadlifting is not dangerous for your lower back when the exercise is performed correctly. In fact, studies show deadlifting builds muscle in your lower back, preventing injury and helping to reduce and eliminate lower back pain.

    • Deadlifting is not bad for your lower back.
    • Back injury and pain can often be reduced by strengthening your lower back with deadlifts.
    • If you have lower back pain after deadlifts, this may be a sign of poor form or a serious injury.

    If you are experiencing lower back pain when weightlifting, this may be caused by a few different exercises in your workout routine, including chest and shoulder workouts. You may feel lower back pain after deadlifts if you suffer from specific injuries or are not lifting with proper form. Before blaming deadlifts, revisit the basics of proper deadlift technique.

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    How To Do The Cat

  • Start kneeling down with your knees below your hips, and hands below your shoulders

  • Form the ‘tabletop’ position, with a flat, straight back and neutral neck position

  • Lower into the cow pose, exhaling and pushing your stomach down, arching your back while keeping your shoulders and hips in the same position

  • Move back through the ‘tabletop’ position, inhaling and pushing the spine up, arching into the Cat Pose.

  • Maintain a steady flow throughout the Cat-Cow pose

  • Which of these five back flexibility exercises will you be trying first? Let us know in the comments below.

    Try our shoulder mobility exercises.

    Learn more about how the Gymshark Conditioning App can compliment your mobility work. The workout app that lets you build custom workouts, track your progress, follow exclusive athlete training plans and much more. Take a peek, you know you want to.

    Lower Back Stretches To Reduce Pain And Build Strength

    Lower Back Stretch

    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.

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