Almost eighty percent of the population suffers from lower back pain. And nothing slows you down like back pain. According to the World Health Organization, back issues are the number one reason for missed work days worldwide. While you may not be ready to jump back into work, feeling better sooner is surely a priority!
Lower Back Pain Relief
You might think that resting will relieve your pain. Surprisingly, It’s actually the opposite. Movement is the best medicine. Inactivity can cause the muscles to tighten, causing even more pain. Try sticking to a stretching routine as much as the pain allows and stay active. In the meantime, exercises and stretches can help to relieve your lower back pain.
Back Pain Stretches
The cat and cow pose starts with you on all fours, keeping your back straight. From there, bend your spine outward and upward. Hold this pose until you feel a stretch in your neck. Next, bend your back inward and downward until you feel a stretch in your lower back.
You can perform the cobra stretch by lying on your stomach, and keeping your hands on either side of your chest. While you keep your feet firmly on the floor, press into your hands as you push your upper body upward, from your chest to your head. Hold the pose for a few seconds, and then gently lower yourself.
Prone leg lifts are similar to the cobra stretch, except you keep your upper body planted firmly down instead of lifting it. Keep your legs stretched out and close together, raise them continuously as much as possible, hold the pose, and lower your legs back to the ground.
Bridges are beneficial for strengthening your lower back. To perform a bridge correctly, start by lying on your back and resting your outstretched arms by your side. Lift your hips off the floor, keeping your body straight from the head to the knees. Hold and then lower.
Bird-dog stretch focuses on stretching the muscles connected to your lower back. Start on all fours and lift your left leg, stretching it back. Simultaneously, pull your right arm forward in one straight line. Repeat on each side.
No other exercise opens up your lower back like a child’s pose. It’s also super easy to perform. Kneeling on a mat, sit on your heels, and bend forward with your arms extended. Then, rest your head on the floor and enjoy the relief.
Despite their name, hip stretches are just as good for the lower back as they are for the hips. To stretch, kneel on your left knee and place your right foot forward, bending the right knee. Hold your left foot and pull it upward. Repeat on the other side.
Get Back To Normal
Not all back pain is the same. Even if you practice stretching and remain active, the pain may worsen or just hang around. Chronic or severe lower back pain is a more complex issue that can arise. Kinetic Physical Therapy can find the problem and design an individualized stretching and exercise program targeting specific muscles to relieve pain. We can ensure you perform each lower back stretch and exercise correctly.
