7 stretches that will help you if you have back pain

There are a number of helpful stretches for low back pain, which characterized by a dull pain in the lower back, between the last rib and the lower buttock area. On some occasions, the disorder may extend to the legs.

When presented for a period not exceeding three months, he is called acute. If the pain persists after this time, we can talk chronic low back pain. In both cases it brings complications in the life of those who suffer from it. For this reason it is essential to treat it through body stretches.

Causes of low back pain

Identifying the exact source of your low back pain can be difficult. A article published in Medical clinics of North America details the possible causes of low back pain. These are some:

• Wear: by friction between the vertebrae of the spinal column.
• Herniated discs: They are protrusions of the lumbar disc between the vertebrae.
• Compression: of nerves as they emerge from the spinal cord.
• Scoliosis: A deviation of the back axis.
• Trauma: Here we include a large number of situations, from torn ligaments to accidents or damaging forces, wrong movements and inappropriate postures.

Low back pain can be treated with medications, Physiotherapy and specific stretches to improve back flexibility. In severe cases, surgery is recommended by specialist doctors to relieve pain.

How does stretching help if you suffer from low back pain?

If you suffer from low back pain, the importance of stretching lies with you prevent atrophy or weakening of the back muscles. Despite the pain that movement can cause, rest is not recommended in these cases.

A study published in Public Health Magazine confirms that treatments involving physical activity reduce the intensity of pain and the possibility of needing medical leave.

According to the National Institute of Neurological Disorders and Cardiovascular Accidents, a person’s condition affects low back pain. Back pain is more common in those who do not engage in moderate physical activitybecause the back and abdominal muscles do not have enough strength to support the spine.

Being inactive is bad for your back, as it affects joint cartilage, spinal tissues, and muscle strength. To treat low back pain and other conditions such as osteoarthritis, exercise and stretching appear to be necessary.

7 stretches to relieve low back pain

The stretching exercises for back pain we present below can reduce muscle stiffness, improve the flexibility of the tendons and ligaments of the backas well as increasing the range of motion of the spine and relieving pain.

It is important to do them regularly to take care of your lower back. However, if the pain seems to get worse, take a break and see your specialist doctor. Read carefully and get ready to stretch!

1. Stretching of the Sphinx

Doing this stretch if you suffer from low back pain makes it easier to extend your lower back, strengthen your glutes, and relax your lower back:

1. Lie face down with your pelvis against the floor. The arms are placed under the shoulders, the palms of the hands open and the legs apart.
2. Keeping the pelvis on the floor, stretch your back as you press your hands into the floor. The gaze should be directed forward.
3. Stay in this position for 10 seconds.
4. When you’re done, rest and resume stretching for 5 reps.

2. Stretch for spinal mobility

To improve spinal flexibility and relieve back pain, this simple stretch seems to be very helpful:

1. Start by sitting on a towel or blanket to release tension in your back. Your legs should be crossed and your hands on your knees.
2. Inhaling, draw your chest out and gently bring it forward without moving your buttocks. This exercise shouldn’t cause pain. Stay in this position for 10 seconds.
3. Next, exhale and round your back by gently pushing it back as far as possible.
4. Perform between 5 and 10 repetitions slowly and with deep breaths.

This spinal arch exercise can also be done on all fours, with your hands under your shoulders and your knees under your hips. With this modification of posture, it becomes the cat stretch.

3. Knees to chest

In addition to reducing low back pain, stretching the hip flexors helps us complete daily activities that require lower back movement, such as bending over or lifting objects. We will do a simple hip flexion, bringing the knees to the chest. This will allow us to work the gluteal area:

1. Begin by lying on your back with knees bent and feet flat on the floor.
2. Take a breath as you bring your right leg up to your chest, maintaining the curvature of your lumbar spine.
3. Then lift your left leg up to your chest.
4. Place your hands behind your thighs to keep both legs above your chest. Take 5 deep breaths.
5. At the end, stretch one leg at a time bringing it to the ground so that it is bent as in the initial position.

4. Stretching of the lower back muscles

This stretch is very effective for lower back pain relief, provided it is done correctly:

1. Lie on your back, with your legs extended on the ground, bend your right leg bringing it to your chest.
2. Once there, place the ankle on the thigh of the opposite leg with the help of the left hand. The stretch should be felt in the lower back tissues.
3. Hold this position for 10 seconds before repeating the exercise with the left leg..
4. Do this stretch 5 more times.

5. Stretch alternating arms and legs

The alternating arm and leg raises in the four-point position work your back and buttock muscles and your coordination. according to article published in the magazine Workthis stretch maintains tension in the abdominal muscles, which has a positive effect on the spine.

To do this, it is important that the spine is aligned with the head and that it remains still. Try not to tilt your hips:

1. Begin in a four-point position, hands under shoulders and knees under hips.
2. Contract your abdominal muscles.
3. Taking care that the torso remains still, Raise your right leg and keep it straight. At the same time, he raises his left arm.
4. Hold this position for 5 seconds.
5. Do the same exercise with the left leg and the opposite arm.

6. Elevation of the pelvis

In addition to stretching the lower back, this exercise also strengthens it. It is done as follows:

1. Begin by lying on your back with your legs bent, feet flat on the floor, and your arms extended out to each side of your body with palms open.
2. Contract the muscles of the abdomen and buttocks.
3. In this position, lift your pelvis up. A line should form from the trunk to the thighs. Hands and feet remain on the ground.
4. Make sure your neck stays relaxed on the ground and stay in this position for 5 seconds, breathing slowly.
5. Lower your hips and torso to the floor to rest.

7. Stabilization of the spine

THE lumbopelvic stabilization It is recommended for the treatment of low back pain. While the appropriate number of repetitions or duration to get the most out of this exercise is not yet clear, it is recommended that you practice it regularly as follows:

1. Begin by lying on your back, your arms extended to each side of your body, and your right leg bent with the foot resting on the ground.
2. Contract the muscles of the abdomen and buttocks.
3. Next, lift the left leg with the knee extended as far as possible. Press your hands into the floor to help you complete the stretch.
4. Hold this position for 5 seconds.
5. Lower your right leg and rest. Then repeat the stretch with the opposite leg.

Exercises as part of a healthy life

There is no specific stretching routine if you suffer from low back pain, however, these exercises will help ease the pain as long as you do them regularly. You can choose two each day.

If you have any doubts about the best treatment for you, consult a specialized professional for an accurate diagnosis. Remember that lower back health begins with adopting good posture, walking, and making time for physical activity.

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