Treatment For Lower Back Pain: Exercises
Exercising is good for the lower back pain, but not all types of exercise are beneficial. If you have any mild discomfort when you first start exercising, it should go away as your muscles get stronger. If your pain is more than mild in intensity and if it lasts longer than 10 or 15 minutes while you are exercising, stop what youre doing and contact your doctor.
Certain exercises can make pain worse. Toe touches, for example, when they are done while standing, increase the stress on the ligaments and spinal discs. Standing toe touches can also overstretch the hamstrings and the muscles of the lower back.
Some people think sit-ups strengthen the abdominal muscles or core, but people tend to use their hip muscles most often when performing sit-ups. Sit-ups can also put a great deal of pressure on the spinal discs. They should be avoided for this reason.
Some people suggest leg lifts as a good exercise to strengthen the abdominal muscles or core. Exercising is a good way to restore the strength in the lower back, but lifting both the legs up while lying flat on your back is not a good idea.
Doing leg lifts this way can make back pain much worse, especially if muscles are not strong because it is very stressful for the core. Try this exercise instead:
Good Exercises: Partial Crunches
Certain exercises can make back pain worse and need to be avoided by people who have acute pain in the low back. To strengthen your stomach and back muscles, try partial crunches.
Start Treating Your Sciatica And Back Pain
If you are referred to a physical therapist for your back pain, he or she will likely teach you how to attain and maintain proper posture. The slouch overcorrect procedure is a simple way to teach yourself the posture that is required to maintain appropriate spinal alignment.
Your physical therapist may also use therapeutic modalities to help decrease your pain. While these may feel good, caution should be used many of these treatments have not been proven to effectively decrease pain-and keep it away.
Physical therapists trained in the McKenzie Method are specialists when it comes to treating people with low back and neck pain. If you can find a therapist certified in the McKenzie Method, he or she will likely perform a thorough assessment of your problem and teach you self-care exercises that can quickly abolish your pain and help you return to your previous level of function.
This is an exercise program commonly used to treat low back pain and sciatica, or leg pain that is coming from your back. They are listed as a progression. Start with exercise number one, and progress as needed through the exercises. You may not need to perform all of the exercises, but if the first one fails to provide you with adequate relief from your pain, try the second one, and so on.
Simple Stretches To Relieve Lower Back Pain
Lower back pain can be a debilitating and painful condition.
Fortunately, staying physically active may be the most effective and cost-efficient way to soothe or prevent it.
Here are 8 simple stretches to relieve lower back pain.
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Although its origin varies, changes in the lumbar, or lower back, structure due to musculoskeletal damage are considered to be the main cause .
Your musculoskeletal system is made up of bones, muscles, tendons, ligaments, and other connective tissues that provide form, support, stability, and movement to your body.
Other muscles that play an important role in maintaining the normal curvature of your spinal column are reported to be associated with lower back pain. These include the hip flexor and hamstring muscles .
Minor lower back pain normally gets better on its own within a few days or weeks. It can be considered chronic when it persists for more than three months .
In either case, staying physically active and regularly stretching can help reduce lower back pain or prevent it from returning .
The remainder of this article provides eight stretches for lower back pain, all of which you can do in the comfort of your own home with minimal or no equipment.
Summary Lower back pain is an incredibly common condition that can be relieved or prevented with regular exercise and stretching.
The knee-to-chest stretch can help lengthen your lower back, relieving tension and pain.
To perform the knee-to-chest stretch:
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Of The Best Stretches For Lower Back Pain
Back pain affects millions of people in the U.S. every year and is the leading cause of disability all over the world. According to the American Chiropractic Association, 80% of the worlds population will experience back problems at some time in their lives. The best solution to combat back pain is to find an exercise and flexibility routine that will help strengthen your muscles to relieve the pain and help prevent future problems. The best stretches for lower back pain can help relieve tension in the back, reduce pain, and increase flexibility.
Try: Some Pilates Moves
Pilates combines stretching, strengthening, and core abdominal exercises. Under the instruction of an experienced teacher, it may help some people with back pain. Be sure to tell your teacher about your back pain, because you may need to skip some moves. For further reading, here are more back exercises for women.
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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.
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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Stretching For Back Pain Relief
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.
Supine Figure 4 Stretch
This classic yoga pose helps open up the hips as much as it is good for massaging your low back. “This pose stretches the outer glutes, as well as your piriformis, both of which can contribute to a tight lower back,” says Hilary Wright, Y7 instructor and director of continuing education.
How to do a supine figure 4 stretch: Lie on your back on a yoga mat with both knees bent and feet planted on the floor. Lift your right leg, flex your right foot and cross your right ankle over your left thigh. If this is enough stay here, or draw your left knee in and hold behind your left thigh to increase the intensity. Hold for 10 to 15 breaths and then switch to the other side.
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Need More Help From Goodpath
Regular stretching combined with the right exercise techniques and lifestyle choices can be very helpful to your back pain.
Be sure to take Goodpaths quiz to create a custom back pain program. After you answer a few short questions, we can build you an integrative treatment plan that is specifically designed for you.
We analyze your medical history, lifestyle choices, age, and other factors before building a personalized kit delivered right to your doorstep.
Stretches Of The Floor
Stretched one knee to chest
- bring one knee up toward your chest while lying on the floor
- Gently pull up the knee toward your chest while holding it with your hands
- The low back, hip and buttock is stretched moderately.
- For 15-20 seconds hold the position.
- Change to another knee and start over
- This can be repeated for 3-5 times
Double knee to chest stretch
- Bring both knees up to the chest
- Gently pull up the knees toward your chest while holding them with your hands
- The low back, hip and buttock is stretched moderately
- For 15-20 seconds hold the position.
- Alternate side 3-5 times
Stretches for the supine piriformis
- Slowly bring one knee up toward your chest while lying on the floor
- pull up the knee across your body toward the opposite shoulder,
- hold the knee with your two hands
- For 15-20 seconds hold the position.
- Do the same for the other knee
- Alternate between the knees 3-5 times
Lower trunk rotation stretch
- With your knees bended, keep your feet and knees together
- Knees must be lowered on one side
- For 15-20 seconds hold the position.
- Alternate between the knees 3-5 times
Prayer stretch
- Kneeling on the floor, keep your hands to one side of your body.
- Let the buttocks be lowered toward your feet
- For 15-20 seconds hold the position.
- Alternate side 3-5 times
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Knee To Chest Stretch
Another great stretch to perform for lower back pain is the knee to chest stretch. This stretch helps relax your thighs, glutes, and hips while promoting overall relaxation. Heres how you perform this stretch:
- Lie on your back with both of your knees bent and your feet flat on the floor
- Bend your right knee or extend it straight on the floor
- Draw your left knee into your chest, clasping your hands behind your thigh
- Lengthen your spine and avoid lifting your hips
- Breathe deeply to release tension and hold this pose for one minute
Afterward, repeat with the other leg. If you need extra padding, you can place a pillow under your head.
Stretches To Alleviate Lower Back Pain
Stretching the muscles in your lower back can help improve flexibility and prevent lower back pain. And some research suggests that all you need to see an improvement is to stretch for 15 minutes each day.
“Stretches reduce muscle tension and promote muscle elasticity to improve joint range of motion and flexibility,” says Matsuno. “Increasing spinal joint mobility and flexibility will allow for our spine to bend when necessary, like a gymnast tumbling or a person rolling to cushion a fall.”
Here are five stretches that can prevent and alleviate lower back pain:
1. Glute stretch
- Why it works: The glutes the muscles in and around your buttocks help stabilize your pelvis. The gluteus maximus is also a powerful muscle that can be isolated and used to squat down and pick up heavy objects, rather than lifting from your back. Stretching your glutes will ensure this muscle group has a full range of motion, which takes the pressure off your lower back.
- How to do it: Lay with your back on the floor with legs outstretched. Next, pull one knee toward your chest. Hold for 30-60 seconds, then switch legs. Repeat.
2. Piriformis stretch
3. Hamstring stretch
4. Wig Wags
5. Cat-cow stretch
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Best Stretches For Low Back Pain Relief You Can Do At Home
by | Aug 11, 2020 | Back Pain |
Low back pain is common in adults. In fact, its estimated that 80% of the population will suffer from some type of back pain in their lives. While that figure is staggering, athletes can pose an even higher risk for back injuries resulting in downtime from exercise and training. It is critical to research the best stretches for low back pain relief.
As frustrating as back pain is, not being able to workout may be even more devastating. The best stretches for low back pain relief can help ease muscle tension in the spine and improve range of motion. Here are 5 stretches that will get you back to your active lifestyle.
Lower Back Pain Causes
- Mechanical or soft tissue injuries. Anisha says: “The most common cause of lower back pain I’ve seen in the clinic is a muscle sprain. A lower back sprain or strain can happen suddenly, or may develop slowly over time as a result of repetitive movements. A strain normally occurs when a muscle is stretched too far, irritating the muscle itself, while a sprain is typically a result of overstretching and micro tears of affected ligaments, which connect the bones together. Strains and pains can occur in a number of ways, for example, lifting heavy objects, sleeping awkwardly, or sports injuries especially when practicing high impact sports.”
- An imbalance in the piriformis muscle. Anisha explains that an off-kilter piriformis muscle located in the glutes, near the top of the hip joint is another common cause of lower back pain, while it can also “predispose people to symptoms of sciatica.”
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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.
Lifting Weights May Help
Done properly, lifting weights doesn’t usually hurt your back. In fact, it may help relieve chronic back pain. But when you have acute back pain, putting extra stress on back muscles and ligaments could raise risk of further injury. Ask your doctor whether you should lift weights, and which exercises to avoid.
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Core Stability Pelvic Tilt
Lack of core control and stability is a key player in lower back pain. When the abdominal muscles are not performing, the muscles of the lumbar spine have to work harder to stabilize the body in balance. An excellent way to improve core stability is to lie flat with the knees bent up. Tighten abdominal muscles and press the small of the back into the floor. Hold this contraction for 10 seconds and repeat 10-20 times. You can either have your arms resting by your sides or behind your head, depending on whats more comfortable. With this stretch, it is important remember:
- Keep your feet flat on the floor
- Keep your shoulders pressed to the floor, but relaxed
- Do not hold your breath as you perform this exercise
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While lower back pain is extremely common, it is not something you have to live with every day. Improving hip flexibility and core stability as well as lengthening the back muscles by stretching can help reduce the symptoms of lower back pain. However, if your back pain is chronic, the above stretches may help but additional treatment may be warranted.
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.
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Bad Exercises To Avoid For Lower Back Pain
Although exercising works effectively in preventing low back pain, improper techniques in doing the exercises can do more harm than good. Thats why it is important that patients with low back pain do this activates under professional supervision.
However, some activities can be done at home without the professional after the patient is trained enough to handle it alone at home. These are some of the exercises to skip or avoid
