Lower back stretching: 7 Movements recommended by experts

Most people experience lumbar pain At some point, ranging from slightly upset to debilitant. Common causes include poor posture, muscle strain, injury or spending a lot of time sitting, especially with less than ideal. Sometimes, it is linked to more serious issues such as a disc or herniated arthritis, but it is often just the result of everyday habits or activities.

Stretching at home It is a way of managing and avoiding lumbar pain, if the discomfort is a long day on the table or a specially tax training. Regular stretching can help relieve muscle tension, improve flexibility and Supports a better posturewhich will then help prevent tension and pain ongoing. It is a simple but effective way to keep your back healthy and functional.

If you experience hard pain of managing or cannot be relieved by stretching and resting, contact your health care provider.

Benefits of stretching your lower back

Stretch helps keep you flexible and strong and is a way to counter the effects of less than ideal habits that affect the back. One of the best -known advantages of regular stretching is a better flexibility. When stretching consistently, the muscles become more flexible, so you can access a larger range of movementwhich facilitates everyday activities and reduces the risk of injury by helping your body move more freely and efficiently.

Another useful Benefit of stretching It is your ability to reduce muscle tension. Spend a lot of time sitting, working or even treating stress can make the muscles fit and uncomfortable. The stretch helps to release this tension so that the muscles can relax and return to their natural state. Muscle tension of stress or other physical causes can quickly lead to tension and pain at the bottom of the back.

One of the most immediate and remarkable benefits of stretching is how you can relieve pain by intentionally dropping your muscles and reducing stress, especially when paired with deep breath. Stretching and deep breathing can guide the tight muscles, increase circulation, facilitate pressure in the spine and surrounding muscles, reduce pain and encourage healing.

Task stretches to try at home

If you are young to stretch or treat with lumbar pain, start with simple and friendly beginner sections at home is a great way to feel empowered when taking action to help you feel better. These soft sections still provide relief and improve flexibility at the bottom of the back. Here’s a step -by -step guide for some of the best beginners sections you can try.

Pose of the child

Pose of the child It is a popular yoga posture that stretches the lower back, chairs and thighs. Keep your arms extended or bring them next to your body, which feels more comfortable.

1. Begins kneeling on the floor or yoga food The big fingers touch and the knees spread.
2. Sit in your heels.
3. Get to the arms forward slowly, lowering your chest to the ground as you extend your arms in front of you.
4. Rest the forehead on the ground and breathe deeply. (If you place your forehead on the floor is uncomfortable, rest in a yoga block.)
5. Keep this position for 20 to 30 seconds, feeling a gentle stretch along the spine and the lower back.

Cat’s pose

Matoska recommends Cat’s posewhich is often part of the restorative yoga. It helps to relieve the muscle tension of the low and abdominal backs. Focus on moving through the spine smoothly and slowly, corresponding to the movement with breathing.

1. Put in your hands and knees with your wrists directly under your shoulders and knees under your hips.
2. It starts with the “cow” pose arching your back, dropping your belly toward the ground and lifting your head and tail tail to the sky.
3. Keep a few seconds.
4. It moves to the posture of the “cat” rounding your back, putting your cheese into your chest and pulling the belly button toward the spine.
5. Alternate between these two positions of 10 to 15 repetitions, moving with breathing.

Pelvic inclination

Pelvic inclinations It helps to mobilize the lower back and abdominal muscles with a dynamic movement. Focus on using the core muscles to move the pelvis instead of pushing with your legs.

1. Lie down on your back with your knees folded and flat feet on the ground, separated from the width of the hip.
2. Rest your arms on your sides.
3. Tighten the abdominal muscles and press the bottom back on the floor by leaning the pelvis slightly upwards.
4. Keep this position for 5 seconds and then relax.
5. Repeat 10 to 15 times.

Stretch of knees

Timothy O’Sullivan, MDA physicist with Atlantic medical orthopedics in Wayne, New Jersey, recommends the knee stretch to relieve lumbar pain. It works the muscles of the quadratus lumborum on the bottom of the back, which help to form the posterior abdominal wall.

1. Lie down on your back with your knees folded and flat feet on the ground.
2. Bring a knee slowly to the chest, holding the back of the thigh or brightness.
3. Bring the knee closer to the chest and keep the lower back pressure on the floor.
4. Keep the other foot on the floor and your lower back relaxed throughout the stretch.
5. Keep the stretch for 20 to 30 seconds and then change your legs.
6. Repeat between two and three times on each side.

Tranche of pre -zel

Our experts love the Pretzel stretch for the lower back, glutes and frames. Keep your spine tall and gently twist to avoid stressing your back.

1. Sit on the floor with your legs extended directly in front of you.
2. Cross your left leg on the right, placing your left foot on the floor next to the right thigh.
3. Turn the torso to the left, using the right arm to press against the outside of the left knee to deepen the section.
4. Put your left hand behind you to get support your body.
5. Keep this position for 20 to 30 seconds.
6. Change the sides and repeat.

Scorpion stretching

It Scorpion stretching Helps release the tension on the bottom of the back, chairs and chest. This section should feel like a soft turn, not a forced movement.

1. Lie down in your stomach, your arms extended to the sides in a “t” position.
2. Raise your left leg and fold your knee and then move over your body to the right side.
3. It intends to touch your left foot toward the floor near your right hand keeping your chest and arms on the ground.
4. Keep the stretch for about 15 seconds.
5. Return to the starting position and repeat on the other side.
6. Move slowly and only reaches as much as your flexibility allows it.

Bird

It Bird It is a fantastic exercise that aims at the muscles of the back, core and gluteal. O’Sullivan suggests this movement to improve stability and balance while strengthening the muscles that support your spine and relieve lumbar pain. Avoid arching your back or let the chairs bow. Keep your movements slow and controlled and focus on keeping your balance and a straight spine throughout the exercise.

1. Starts in the hands and knees in table position. Your hands should be under the shoulders and knees should be directly under the hips.
2. Keep your back flat and neck in a neutral position, looking to the ground.
3. Tighten the abdominal muscles to stabilize the nucleus.
4. Extend your right arm slowly in front of you at the height of the shoulder, while extending your left leg behind you at the height of the chair. Both the arm and the leg should be aligned with the torso.
5. Keep this position for two to three seconds, keeping your balance and holding your back flat.
6. Slowly returns your arm and leg to the starting position.
7. Extend your left arm and the right leg to repeat the movement on the opposite side.
8. Continue alternating the sides for 10 repetitions on each side.