If you suffer from lower back pain, you’re not alone. In fact, according to the American Chiropractic Association, lower back pain is the second most common reason people visit the doctor.
There are many possible causes of lower back pain, but one of the most common is simply tight muscles.
When your muscles are tight, they can put pressure on your spine and nerves, causing pain.
Fortunately, there are many stretches that can help relieve tightness and pain in your lower back.
In this blog post, we’ll share some of the best stretches for lower back pain.
- Lie on your back with your knees bent. and your feet flat on the floor.
- Using both hands, grab hold of your
- While keeping your left foot flat on
- Hold your right knee against your
- Release your right knee and return to
- repeat steps 2–4 with your left leg.
- Repeat three times for each.
Because of this, it’s crucial to stretch and strengthen your back and abdominal muscles in order to both treat and help avoid the recurrence of low back pain.
The back, abdominal, and buttock muscles should be the focus of a stretching and strengthening routine.
How to Relieve Lower Back Pain ASAP
- Exercise to Loosen Muscles. Although it may seem counterintuitive to exercise when lower back pain is causing you grief, the right kind of movement can help eliminate the discomfort
- Use Hot/Cold Treatments
- Stretch More
- Get Better Shoes
- Reduce Your Stress
- Get Better Sleep.
3 Simple Exercises for Back Pain
- Core strength. Lie flat on your back. Lift your legs, and fold them towards your chest
- Glute-tightening lifts. Lie on your back
- Benefit: It tightens your glutes, which support your back.
- Stretch. Sit with your legs stretched forward
- Cobra stretch. Lie on your stomach.
How long lower back pain lasts?
Lower back pain bouts are typically acute, lasting a few days to four weeks, and subacute, lasting four to twelve weeks.
According to the National Institutes of Health, about 20% of people who experience acute back pain go on to experience chronic back pain, which is pain that lasts for 12 weeks or more, according to the National Institutes of Health.
Stretching may actually make a person’s low back pain worse if the cause is intervertebral disc damage.
Should I Sit or Lay Down With Lower Back Pain?
Although lying down will help you feel better, your focus should not be on getting back to sitting but rather on getting back your mobility.
“Not getting into the chair is the objective.” The objective is to get going. “He asserts.”
High-impact exercises should be avoided. Running and other high-impact workouts like high-impact aerobics can put strain on a disc and aggravate an existing injury.
Avoid twisting motions as well, such as playing golf, as these might exacerbate back pain.
Sleeping with Lower Back Pain
- Lying on your side in a fetal position
- Lying on your back in a reclined position
- Lying on your side with a pillow supporting your knees
- Lying on your stomach with a pillow below your pelvis and lower abdomen
- Lying flat on your back with a pillow underneath your knees.
Sit with a back support at the curvature of your back, like a towel rolled up. Maintain a straight angle between your hips and knees.
(If necessary, use a stool or foot support.) Your feet should be flat on the floor and your legs shouldn’t be crossed.
Heat for Back Pain
Because heat therapy improves circulation, which subsequently permits nutrients and oxygen to reach joints and muscles, it is an excellent treatment for back pain.
This circulation reduces swelling, eases inflammation, and lessens back stiffness. Back pain can be relieved by any kind of heat therapy.
Additionally, the two will experience pain in different ways. While disc pain will seem crippling and tingling, muscle pain will feel like post-workout soreness.
Knowing the difference will help you appropriately report your discomfort to your doctor when you visit.
Loosen a Tight Lower Back
- Lie on your back with both legs extended.
- Lift your right leg up so it’s as straight as possible, keeping a slight bend in the knee
- Interlace your fingers to hold your leg behind your thigh, or use a strap or towel around the top of your foot.
- Hold this stretch for 30 seconds.
- Repeat on the left side.
How to Loosen Your Lower Back
With your knees bent, lie flat on the ground on your back. Place a hard cushion or foam roller underneath your raised hips.
Place your entire body on the floor and on the foam roller or cushion. Hold the stretch for 30 to 60 seconds, then repeat 3 to 5 times with a 30-to-60-second break between sets.
Acute back pain is followed by persistent back pain in 20% of sufferers. A stretching and strengthening routine should concentrate on the muscles in the back, abdomen, and buttocks.
Running and other high-impact exercises can strain a disc and make pre-existing ailments worse.