Introduction
Lower back pain is the highest prevalence globally among musculoskeletal conditions and is the leading cause of disability worldwide. Moreover, People of all ages can experience this pain including children and adolescents. Additionally, Stretching helps your body to strengthen the weak muscles and helps you relieve pain. It aims to minimize and present spasms and stiffness.
Furthermore, This article will cover all you need to know about stretches for lower back pain and what are the primary lower back pain causes. This article will help you learn about how to help lower back pain.
Understanding Lower Back Pain
- Causes of Lower Back Pain
Some common causes like poor posture, muscle strain, and injuries are causes of lower back pain. These strains can occur due to improper lifting, poor posture and lack of exercise increases the risk of back sprains. Other causes like herniated discs, arthritis, and osteoporosis also lead to back pain.
Benefits of Stretching for Lower Back Pain
Stretching makes the muscle flexible and healthy and flexible. It is needed to maintain a range of motion in joints. Without it muscles shorten and become tight and when it’s time for activity muscles are unable to stretch.
Numerous hypothesis attempts are made to explain the connection between physical fitness and mental wellness. However, It has been proven that physical activity helps with sleep and improves psychiatric disorders. Exercise helps in a better mood and improves the quality of life.
Essential Stretches for Lower Back Pain Relief
- Stretch 1: Child’s Pose
- Moreover, This pose helps you stretch your back and muscles around the hip region. In this pose, you are required to kneel and lean forward keeping your buttocks on heels and rest your forehead on the floor.
- Furthermore, The child’s pose helps you release tension and ease pain. It gives your mental health a boost.
- Stretch 2: Cat-Cow Stretch
- To attain this pose you need to keep your hands shoulder-width apart and knees below your hips. Inhale deeply while curving your lower back and bringing the heads up and then tilt your pelvis like a cow. Exhale and bring your abdomen in arching your spine and bringing your head a pelvis down like a cat.
- Additionally, Some Benefits of stretching for lower back pain are it allows your body to relieve stress or pain in the lower back and sciatica which helps in improving flexibility.
- Stretch 3: Knee-to-Chest Stretch
- To attain this pose you need to lie on your back with your knees bent and feet flat to the floor. Then, clasp your hands around a knee and bring that knee towards your chest. Hold the knee to your chest and keep lowering the back presses to the floor for about 15-30 seconds.
- Additionally, Some Benefits of the stretch for lower back pain is it helps relieve muscle tension in your lower back and hips. It also improves flexibility and range of motion in the hips and glutes.
- Stretch 4: Piriformis Stretch
- Start by bending your right foot, cross the right foot over the left leg and place it next to your left knee. Extend the left arm to the outside of your right leg then place the right hand on the floor behind the buttocks to maintain the pose.
- Additionally, Some Benefits of the stretch for lower back pain are relieving tension, and muscle discomfort and improving mobility.
- Stretch 5: Seated Forward Bend
- To perform this stretch You should tilt your pelvis forward and keep the length in the spine. Engaging your thighs and rotating your thighs inward helps you spread your sitting bones giving you more room to fold yourself.
- Additionally, Some Benefits of the stretch for lower back pain are spine mobility and overall flexibility which adds to the calmness of the mind and reduces anxiety.
Additional Tips for Lower Back Pain Relief
Ergonomic changes can lower the likelihood of acquiring posture-related issues. You can maintain a better position by modifying the workspace like changing the height of the desk or monitor.
Moreover, Cold therapy helps you experience pain for up to 2 days the usage of heat pads is more likely to cause relief.
Furthermore, Doctors recommend acetaminophen first as it has fewer side effects however, you are advised not to have more than 3 grams in one day.
How to Help Lower Back Pain: Practical Advice
- Maintain a Healthy Weight
- Exercises help put pressure on joints and sinks. Weaken abdominal muscle cannot support the spine to back sprains and strains.
- Stay Active
- The importance of low-impact exercise is it helps injury prevention, better mood, improves flexibility and is gentle on joints.
- Improve Your Posture
- Do not cross your legs and keep the feet on the floor with ankles in front of your knees and make sure the feet touch the floor.
- Lift Properly
- For lifting heavy objects safely, you are required to keep a wide base of support and squat down, bending at knees and hips only and keeping a good posture.
Conclusion
In conclusion, stretching helps your body strengthen weak muscles and relieve pain. Additionally, Stretching minimizes and prevents back spasms and stiffness. To know more about Stretches for Lower Back Pain and Lower Back Pain Relief visit Swift Rehab.us.If you like the article consider liking and subscribing to the blog and do not forget to leave your experience in the comments below.
Frequently Asked Questions (FAQ)
- Q1: How often should I stretch to alleviate lower back pain?
Flatten your back and pull your belly button towards the floor, hold it in for five seconds and relax. You should respite five times a day and work up to 30.
- Q2: Can stretching make my lower back pain worse?
The answer is no. Stretching strengthens your muscles and moves your joints and builds to move through them.
- Q3: When should I see a doctor for lower back pain?
If the pain lasts for four weeks or longer the pain keeps getting worse as time goes by consult a doctor.
- Q4: Are there any stretches I should avoid if I have lower back pain?
Exercises like sit-ups, leg lifts and toe touches should be avoided until you have back pain.