Lower Back Stretches for Pain Relief
Lower back stretches are best for lower back pain due to weak, low back muscles. The entire spine is fully supported by back and abdominal muscles, as well as the buttocks. A patient can reduce, if not eliminate lower back pain, by strengthening the back muscles which supports the spine. When an individual performs some stretches for back pain, one of the most crucial advices to remember is not to apply the rule “No pain, no gain.” Otherwise, he might aggravate the situation of his back muscles, ruin further his low back muscles, and suffer overall damage to his upper body. The no pain, no gain rule means overworking the body, which should not be performed by an individual already hurting at his back muscles. Routine and easy stretching of the back muscles will maintain normal range of body motion. These stretching are especially effective when they are coupled with moderate exercises like sit ups. They muscle relief for muscles suffering from disuse atrophy, which is essentially the shrinking of muscles because lack of use.
Lower Back Stretches for Lower Back Pain
Low back pain exists because of a number of possible causes. One of most common causes of low back pain is poor posture. Unfortunately, many people sit in their office chairs for long hours, causing them to sit improperly during the last hours of the work day. This eventually leads to back pain. Other common causes of pain in the back muscles are pregnancy, obesity and rheumatoid arthritis. Most of the time, people suffering from pain in the back would need a visit to his doctor or physical therapist.
It is extremely unlikely that he will have to undergo any drastic measure; for example, a surgery in the spine or even the nearby muscle groups, like hip flexors. It is possible that he will simply be assigned a couple of sets of low, back stretches. This involves stretches that will fully work the back of the individual. It is best that when doing the exercises, the weight of the body is evenly distributed to the upper body, as well as the lower body such as the left and right knee, to prevent any further pain and injury.
Different Kinds of Lower Back Stretches
The most significant point to remember, when an individual does stretching exercises for back pain, is to begin with five repetitions. Afterwards, if such number of repetitions did not cause any problem, repetitions can be increased gradually, to as much as fifteen. It is essential to warm up for a few minutes before doing the stretching proper.
This is one of the simplest back stretching exercises meant for back pain relief. This is done by placing oneself on the floor on all four hands. Slowly, he pulls his abdominal muscles toward the floor, creating an arch on the back. After a few seconds, he raises his back toward the ceiling. At first, it is advisable to do 5 repetitions, slowly building up to 15. This exercise is meant to ensure back muscles worked to the fullest to achieve pain reduction or even elimination.
Seated Low Back Stretches
This stretching meant to reduce low back pain effectively is considered one of the easiest to perform. Anyone can do this anywhere, at any hour of the day. An individual must sit on a stable chair, while making sure that the buttocks rest firmly on it. He starts bending down slowly as he keeps his hands relaxed. These low back stretches are easy, yet effective ones for back pain.
Likewise, a stretching exercise is the piriformis stretch, which involves the muscle found in the gluteal, or buttocks, muscles. The piriformis muscle rotates laterally, which is meant to stabilize the hip flexor muscles. A stretching option is to keep the hips open to stretch piriformis muscle while being seated in a cross-legged position on the floor.
Before an individual performs such stretches for low back pain, he must first consult his physician, physical therapist or healthcare expert. Again, it is imperative that he avoids in becoming overenthusiastic when performing the stretches; otherwise, he will simply acquire additional body injuries, other than the back pain.
Benefits of Pain Stretching Exercises
Stretching has numerous benefits not only to the back part, but the whole body, as well. Whatever might be the cause of back pain, one of the fundamental fitness principles is to perform one or two sets of stretching exercises. After awhile, he will notice such pain eventually going away. Stretching is not only beneficial as strengthening exercises, which may reduce, if not eliminate pain; likewise, it offers other benefits, as well. Such benefits of lower back stretches include:
- Increase in flexibility and energy levels
- Efficient blood circulation
- Wide range of motion of body joints
- Stress relief
- Full body and mind relaxation
- Improvement in posture
- Enhancement of muscle coordination
- Great sense of overall well-being
For many patients, many of these benefits will be enjoyed if they follow a back stretch routine. A particular patient will be assigned exercises that are designed especially for him by his physician or physical therapist. Generally, low back pain patients must focus on stretching the back and abdominal muscles, hips and legs muscles. An essential tip to follow is to avoid bouncing movements during stretches. All stretching routine must be done in a gradual manner.
Physical Therapy Stretches to become effective in treating Back Pain
Stretches, if done correctly, will treat any back pain. However, many patients complain that, after awhile that they experienced comfort from their particular exercise program, they suffer the same kind of back pain. There are reasons which cause back pain to recur. For one thing, many patients are not consistent in doing the stretching exercises. Whether it is a set of stretching exercises that a patient devised for himself, or exercises recommended by a physical therapist, it is a must that they are done continuously.
Indeed, it is a must that a patient performs the stretching exercises for the duration of time prescribed by his trainer or doctor. It is a must that he maintains the basic core stretching, as well as strengthening, exercises all throughout the recommended period. Likewise, he must strictly follow all stretching routine that was assigned to him. He might have to do adjustments whenever necessary. For instance, his physical therapist may reduce or increase sets and repetitions of the exercises. It is possible that he will disregard a particular exercise and perform a new one.
Indeed, there had been instances when patients who had low back pain and are successfully relieved of such pain because of back stretches, complain of the same type of back pain problem after a year or two. It is likely that these patients strengthened their low back and abdominal muscles by performing the appropriate exercises, promptly taking off the stress from their lower back. However, patients who believe that they have been permanently cured because of such back pain exercises decided to discontinue the routine. Unfortunately, this results to the recurrence of the exact low back problems which cause pain again to the patient.
Hence, it is a must that when an individual is treated successfully with stretching exercises, whether in the lower back or the entire spine area, he must continue with maintenance, stretching exercise program. This will help sustain the progress in the low back muscles brought about by lower back stretches.