“The backbone of the operation.” It infers that something or someone is the anchor, the central source of stability, the linchpin. What did the poor backbone do to deserve such an association? The backbone is a bone, and a human one at that, and like all bones is susceptible to breakage, slippage, and all out displacement. Back pain is one of the most common reasons that people see a doctor or go to the hospital. Fortunately, there are ways to prevent or relieve aches in the lower back. Research shows that exercising is one of the best ways to ease pain and reduce the risk of pain attacks. Here are some stretches that may help reduce your back pain.
This is a yoga posture that stretches lower back muscles. Which is likely to cause back pain when they contract.
Start with your hands and knees on the floor. Reach out in front of you, stretching out your arms with your palms flat on the floor. Slowly settle your hips back toward your heels and extend arms further, dropping your head and chest down. Hold the pose for 20 to 30 seconds or longer if you can.
This moves the muscles of the lower back in two directions to soothe soreness and elongate contracted muscles.
Begin with hands and knees on the floor. Round your back stretching the middle of your back between your shoulder blades, in a similar position to a stretching cat. Hold for five seconds, then relax, allowing your stomach to fall toward the floor as you arch your lower back and hold for another five seconds. Repeat for at least 30 seconds.
Lower Back Twist
This stretches your back and your glutes, which can tighten involuntarily when your experiencing pain in your lower back, worsening the pain.
Start on your back with your knees bent and feet flat on the floor. Stretch your arms out to the side. Roll both knees to one side, keeping your shoulders flat on the ground. Remain here for 20 to 30 seconds, return to starting position, and repeat on the other side.
Knee to Chest Stretch
Like the above stretches, this movement stretches lower back muscles.
Lie on your back with your knees bent and your feet flat on the floor. Rest your hands on your knees or directly below your kneecaps. Bring your knees toward your chest, gently pulling them with your hands. Hold for 20 to 30 seconds, and return to starting position.
This stretch can help bring movement back to a static pelvic area.
Lie on the floor, knees bent, feet flat on the floor. Relax your lower back in a neutral position (there should be a slight curve separating your lower back from the floor. Tighten your core muscles and flatten your lower back against the floor, tilting your pelvis upward. Repeat 12 to 15 times.
Are you exercising to relieve back pain? What do you suggest? Let us know! We love to hear your comments and suggestions.