In most cases, lower back pain can be treated with a combination of exercise and stretching. Stretching strengthens muscles that tend to be weak and tight when you have low back pain, says physical therapist John Covell.
Before you get started, warm up your muscles with a simple movement like walking or swimming. Then do the stretches slowly and gently so you don’t strain or overdo them.
1. Stretch your hamstrings
Tight hamstrings are a common cause of lower back pain. They can pull on your pelvis, making you round your lower back when you bend over to pick up a glass or look in the fridge.
However, if you can strengthen and stretch your hamstrings, it can help reduce pain and prevent future injuries. There are two types of stretches you can do to get more flexibility in your hamstrings: static and dynamic.
Static hamstring stretches involve sitting or lying on the ground with your legs straight. These stretches are good for improving hamstring flexibility and preventing injury, but they should be done gradually. Pain O Soma can also help you reduce lower back pain.
If you have tight hamstrings, start slowly by holding the stretch for 10 seconds and gradually increasing it to 30 seconds. Avoid bouncing or jumping during the hamstring stretch, as this may trigger a muscle spasm. Repeat at least twice a day. It can take many weeks of consistent hamstring stretching to increase the flexibility of your hamstrings, so be patient!
2. Stretch your hips
Tight hip flexors can cause pain in the lower back, so stretching your hips is important. It can also help prevent and Aspadol 100 mg treat chronic back pain.
Fortunately, there are several exercises that can stretch your hips and ease pain. The best part is that you can do them at home or in the gym!
A good way to stretch your hips is with an extended half-pigeon pose. This is a classic stretch that trainers and physical therapists often use to assess hip mobility.
This simple movement stretches your hips, glutes, and back. It’s also a great way to build strength in your hips.
To perform this exercise, lie on your back and cross your right leg over your left. Keeping your knees in place, gently draw your legs towards each other, making sure your shoulders are squared to the floor. Hold for 30 seconds and repeat on the opposite side.
3. Stretch your pelvis
Your pelvis is an intricate web of bones, joints, ligaments, and muscles that support your spine. If there is one tight muscle in this web, it can pull your pelvis out of its normal position and cause pain.
The following stretches are designed to loosen the muscles inside and around your pelvis. They are designed to be easy to perform and will help most when practised daily.
Lie on your back with your knees and hips bent to 90 degrees. Gently rock your knees from side to side to increase the stretch.
Adapt this pose by placing a pillow behind the knees and/or looping the front of a pillow in the fold of your hips. Hold the position for 1-3 minutes and breathe deeply into the sides of your rib cage and belly.
4. Stretch your back.
Back pain can be a frustrating, debilitating problem. It can happen for many reasons, including poor posture or weakness in the muscles that surround the spine.
But there’s a good chance you can help yourself if you just pay attention to movement and do key exercises like stretching.
Stretching improves mobility, flexibility, and strength in your back. It also helps protect you from injuries.
If you have low back pain, talk to a physical therapist before trying any new stretches, especially if you’re pregnant or have an existing medical condition.
Ideally, you should do stretches twice a day to keep your back healthy and prevent further pain from forming.
To begin, find a comfortable position on your back and place your knees on the floor. Keeping your lower back relaxed, push your chest upward with your arms while pulling your elbows towards your hips. Hold this pose for two to three seconds. Repeat 10 times, then rest.