LOWER BACK STRETCHES: COMBO OF STRENGTH AND FLEXIBILITY

Exercise is very necessary for all individuals as it keeps you fit and vibrant. Our health should be our priority but in this busy life we often ignore this thing and when it shows the consequences then we start panicking and rush to the doctor. This is not the right way as it takes a lot of time and energy that can be utilized in another way. Nowadays, everyone wants to work in the office there are very few people who are doing ground-level work.

This pandemic has encouraged this trend by a lot of companies are now opting for ‘work from home. The increased screen time and continuous sitting for prolonged hours have made the bones and muscles stiff and this is even traumatizing for those who do not involve in any kind of exercise or yoga. Back pain is the most common type of pain but still the most prevalent one. There can be many reasons behind this like low calcium, wrong posture, prolonged sitting, lack of exercise, etc. 

Lower back pain is a major health concern and when it aggravates people resort to pain killers which are only temporary benefits and these have a lot of side effects too. The treatment of lower back pain or back pain is very time-consuming plus it never goes away for permanent easily. Doctors also recommend exercise along with medicines to get rid of back pain. There can be other reasons also for lower back pain such as stones in the kidney or acute pancreatic in this case medication is the only way.

How Lower back stretches help you…

Lower back pain is something that should not be avoided and immediately after noticing it one should start doing proper exercise. Exercise or yoga is highly beneficial or we can say that only effective remedy against it. Lower back stretches relieve pain and make the body flexible. In your daily exercise if you incorporate lower back stretches it makes your body flexible and thus reduces the stiffness. If you want to get rid of back pain you need to start doing lower back stretches as it is helpful in the long run. 

Lower back stretches not only help in getting rid of back pain but also increase the blood flow which further helps in breathing. There are many exercises for lower back stretches that you can do at the gym or your home. Lower back stretches help in loosening a tighter back, and regularly stretching the muscles, ligaments, and tendons helps in lowering the back pain. The benefits of these exercises include improving the ability thus making the body agile, reducing the risk of disability that is caused by back pain, and reducing tension in muscles. 

There are certain stretches that you can perform to improve flexibility and increase the strength of the lower back. These are as follows:

Lower back stretches

General instructions

  • Wear comfortable clothes so that it does not get bind
  • Come to a comfortable position and do a warm-up
  • Do not put pressure on the back immediately, in the beginning, to ensure that it should be free.
  • Stretch on a  clean and flat surface
  • Stretch one body at a time

Child’s pose

Child pose

This is one of the easy poses and very good for stretching the gluteus to the maximum. It helps in getting rid of pains and cramps that occur in the muscles. It also improves the blood flow in the spine.

How to do it:-

1) Lie on the floor by placing palms and knees on the floor

2) You need to push back towards the hip by relaxing the arms

3) Breath deeply when you are pushing back and exhale when coming forward

4) you need to hold this pose for at least 45 seconds

5) if it is not working you may rest your head on a cushion for extra support

Knee to Chest stretch

Knee to Chest stretch

This stretches your thighs, hips, and gluteus which relaxes your whole body and makes you feel better.

How to do it:-

  1. Lie down on the floor or a mat in a straight position
  2. Lift your one leg and fold it and take it to the chest.
  3. Hold this pose for 15 seconds then bring your leg back to the previous position
  4. Repeat this with the other leg and do this at least 15 times

Piriformis stretch

Piriformis stretch

This stretch stretches your piriformis muscle which is found in the buttocks. This is good for helping flexors as it makes them flexible.

How to do it:-

  1. Lie on your back with both knees folded and position your right ankle at the base of your left thigh.
  2. Position both legs at a 90-degree angle
  3. Then push your left thigh towards your chest and repeat this 8-10 times

Seated Spinal twist

Seated Spinal twist

This is a classic twist that stretches your hips, back, and thighs. This is easy to do and very much beneficial in lower back pain.

How to do it:-

  1. Sit on a floor and stretch your both legs
  2. Now bend one leg and cross it over the other with a bent knee then cross the hand of the bend side leg and take it outside of that leg.
  3. Place your other hand backside for support
  4. Then start twisting your body and repeat this on another side 

Back flexion stretch

Back flexion stretch

This stretch is good for the back and muscles and fitness enthusiasts do it for making abs.

How to do it:-

  1. Lie on your back and bend both the knees.
  2. Stretch the knees to the chest and at the same time take your head forward.
  3. This should be done 15-20 times.

Kneeling lunge stretch

Kneeling lunge stretch

This is a good stretch for hip flexors, thighs, and legs. It stretches the legs and tones the muscles.

How to do it:-

  1. Start on the knees and move one leg forward so that the foot is on the ground.
  2. Keep the weight equally distributed between both the hips.
  3. Then repeat this on the other leg.
  4. You need to do this 20-30 times.

Sphinx stretch

Sphinx stretch

This stretch is a little bit difficult for beginners because you need to bend your back upwards which is slightly painful however this is a very good stretch for improving breathing and blood flow.

How to do it:-

  1. Lie on your stomach as you are doing pushups.
  2. Lift your upper body as snakes do while placing palms on the floor.
  3. Come back to the original position after holding this for 20 seconds.
  4. Repeat this 10-15 times.

The lower back is involved in so many works daily and it is a very important part of our body that helps us in sitting and doing other things. Stretching is a very good way of keeping your spine fit and it keeps pain at the bay. These stretches are not so time-consuming and when you start doing this your lower back pain will automatically reduce. Stretching is vital for everyone and it can save you from extra medication.

Frequently Asked Questions (FAQs)

  1. Is lower back stretches painful?

When you do it for the first time or say in the beginning it might cause you little pain because of stiffness of muscles but when you start doing it daily it is not at all painful.

  1. Which lower back stretch is extremely beneficial?

All the lower back stretches are miraculous and work wonder for back pain so picking one is difficult but sphinx stretch and piriformis stretch gives you relief within a week.

  1. Is it important to do a warm-up before doing lower back stretches?

Stretching itself is a warm-up but for lower back stretches if you walk a little bit or do certain stretching of hands and leg it would be great.