7 SIMPLE STRETCHES TO RELIEVE LOWER BACK PAIN
Doing stretches to strengthen the lower back can help prevent or cure common lower back pain.
Staying physically active is it the most effective and efficient way to prevent it.
Lower back pain affected an estimated 540 million people across the globe.
Members of The Lancet editorial staff wrote that “low back pain is a major problem throughout the world and it is getting worse – largely because of the aging and increasing world population”.
The origin of pain varies, changes in lumbar to lower back, structure due to musculoskeletal damage is considered to be the main cause.
Regularly stretching the muscle, tendons, and ligaments that support the spine is an important element of all back exercise programs.
BENEFITS OF STRETCHING INCLUDE:
Stretching has many benefits for both your body and mind. Incorporating stretching into your daily routine allows muscles to be well circulated and ultimately healthier.
Flexibility
Regular stretching increases your flexibility, which is important for your overall health.
The more you stretch, the more you move your muscles.
Injury Prevention
A flexible muscle is less likely to become injured if you have to make a sudden move.
If you prepare your muscle daily for any exercising movement, the more your chances of injury decreases.
Increases range of motion
Stretching regularly allows you to move your joint through its full range of motion which gives your freedom of movement.
A study found that to increase ROM one should perform PNF-type stretching.
Better Posture
Regular stretching helps your muscles from getting tight, which allows you to maintain proper posture.
Proper posture can minimize discomfort and keep aches and pains away.
Stress Relief
Relaxing tight muscles can reduce stress. One study found that office workers who participated in a 10-minute stretching session two days a week for 12 weeks found improvements in scores of mental health and vitality for participants.
Improves blood circulation
Stretching increases the blood flow throughout your body. This helps the recovery time for any injuries and removes the useless by-products of muscle tissues.
STRETCHES TO RELIEVE LOWER BACK PAIN
Knee to chest stretch
A study found that people who have chronic backache should do knee to chest stretch because it focuses on the smallest of muscles of your back and helps relax them.
Child’s Pose
This yoga pose works your gluteus maximus, hamstrings, and spinal extensors.
Its relaxing effect on your body helps loosen up tight lower back muscles, promoting flexibility and blood circulation along the spine.
Cat cow pose
One of the most flexible animals around us is cats and their agile backs make them fast.
Cat cow pose is best to improve agility and become more flexible.
It also relieves back pain.
Cobra stretch
Cobra stretch gives maximum stretch to lower back and butt which helps relax the muscles and reduces the tightness.
Pelvic tilt
According to a study abdomen, muscles and lower back muscles have a great correlation. That’s why doing pelvic tilt is advised if you have lower back pain.
Seated spinal twist
This stretch works your hips, glutes, and back. It increases mobility in your spine and stretches your abdominals, shoulders, and neck. The pleasure of this stretch also stimulates our internal organs.
Piriformis stretch
This stretch does wonders for stretching your hamstrings and hips, both of which can contribute to low back pain.
Doing these stretches daily can actually turn out to be the pain reliever for your lower back pain. Stretching is the best rehabilitation mechanism for lower backaches.
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