Relief Lower Back Pain Now With These 5 Simple Stretches
A healthy lifestyle and a pain free lower back is often a casualty of our modern society. But the fact is, one cannot separate a healthy mind from a healthy body. Lower back pain relief can be easily achieved.
Here we are about to start our work day or week full of hope, and looking forward to accomplish many things, but unfortunately we often start them with a marathon of SITTING.
Upon awakening, one would sit for a nice breakfast, then maybe head out to sit for a quick coffee before getting in the car or take the train to sit for the daily commute to the office, just to sit again at a desk till lunch where we sit for a nice meal.
Fast forward 4 hours of more sitting, it’s the end of the work day, we sit for the commute back home and another sit-down dinner meal. Then maybe followed by a prolonged sit to continue the Netflix binge we started on the weekend.
We could probably end world hunger if we donated a dollar every time we sat down.
From a musculoskeletal perspective, all these prolonged hours of daily sitting causes our muscles to shorten, putting great strain on our poor lower backs.
If you look at a typical weekday of an average Australian who works a nine-to-five job, it is easy to see why lower back pain is an issue. This doesn’t have to be your story.
You might argue that even athletes suffer from lower back pain, which is correct. However, that is due to the fact that any weight-bearing sport or exercise that involves running, jumping, or rapid dynamic movements produces tension on the lower back. When these activities are repeated over time without properly stretching and releasing these tight muscles, overuse injuries may occur.
For the sedentary nine-to-five worker like myself, exercise is key for lower back pain relief & lower back pain treatment.
If you have a slipped disc in the lower back or sciatica, please avoid all deep forward bends as these can make your condition worse.
We advise you to speak to our practitioners including Osteopaths, Chiropractors, Physiotherapists & Podiatrists if that is the case for a better assessment and exercise recommendations suitable for your physical condition & to expedite your lower back pain relief.
If you’re not suffering from any disc issues, the following yoga inspired moves could help with your lower back pain relief or even prevent lower back pain.
Exercises For Lower Back Pain:
1- Supine Hamstring Stretch
1- Start off by lying flat on your back, flexing your hip and knee to a 90 degree angle.
2- Taking your bent knee into your chest and place a strap or rolled-up towel around the ball of your foot.
3- Straighten your leg toward the ceiling & press out through both heels.
4- Hold this position for 15 to 30 seconds and switch feet.
2- Two-Knee Twist
Try this move before you get out of bed in the morning: It’ll awaken your spine and prepare you for the day ahead.
1- While on your back, hug your knees to your chest.
2- Hold your legs behind the knees with your right forearm and bring your knees to the bed on your right side.
3- Now, gently look left. Repeat on your other side.
3- Sphinx Pose
1- Lying on your stomach, prop yourself up on your forearms.
2- Align your elbows directly under your shoulders.
3- Press firmly through your palms and the tops of your feet.
4- Press your pubic bone forward. You will feel sensations in your lower back, but breathe through it. You are allowing blood flow into the lower back for healing.
4a- Pigeon Pose
Engaging with the hip rotators (the buttocks) and hip flexors (muscle from the pelvis to thigh), this pose loosens tight hips, relaxes the lower back, and also relaxes the head.
From all-fours, bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip. Square off your hips toward the ground. Bend forward. Widen the elbows and place one hand on top of the other as a pillow for your forehead. Hold 2-3 minutes and then switch to the left side for 2-3 minutes.
If pigeon pose bothers your knees, then do Thread the Needle.
4b- Thread the Needle.
1- Lie on the floor with your left foot flat on the ground and your knee bent.
2- Cross your right ankle over your left knee.
3- Lift your left leg, reach through the legs, and pull the left knee towards your chest to stretch your right buttock.
4- Hold for 20 to 30 seconds. Repeat on your other side. The buttock muscles are the largest in the body, and therefore need a little more attention.
5- Leg up the wall
Legs Up the Wall is a rejuvenating inverted pose that brings relief to the legs, feet, spine, and nervous system. It is a gentle way to bring the body into a state of deep relaxation and renewal.
Do this pose after a challenging workout or a long day at work, and always after traveling by plane. Hold for 5-10 minutes.
Don’t wait for the onset of pain. Incorporate these stretches within your daily routine and you’ll be well on your way to lower back pain treatment and prevention.
Immediately stop should any of the above poses causes any sever pain or discomfort. Consult our experienced physiotherapy practitioners right away for a proper examination.
Happy stretching 🙂
The team at Northern Spinal Clinic.