7 Lower Back Stretches to Reduce Pain and Improve Mobility

Lower back pain is common, and many things can cause it. Certain stretches for lower back pain can bring you relief and improve flexibility of the inflamed muscleLower back pain might be a symptom of an underlying condition, like kidney stones or acute pancreatitisOther times, it’s a side effect of a sedentary lifestyle, repetitive motions, or a pulled muscle.
While stretching isn’t a remedy for all lower back pain, in many instances, it can provide relief. Read on to learn seven stretching exercises that can helHow do you stretch out your lower bacSome yoga poses and gentle stretches may help loosen tight muscles in your lower bacBe especially gentle and cautious if you have any type of injury or health concern. It’s best to talk with a doctor first before starting any new types of exercise, especially if a recent injury may be the cause of your pain.
The National Institute of Neurological Disorders and Stroke (NINDS)Trusted Source recommends avoiding sudden movements that can jolt or strain your back and using low impact exercises that build up your back and abdominal musclesYou can do these stretches once or twice a day. But if the lower back pain seems to get worse, or you’re feeling very sore, it may be best to take a day off from stretchinBe mindful of your body’s limits and don’t push your body to do too much. Listen to your body and do what feels best for you in each moment.
As you go through these stretches, take your time and pay close attention to your breathing. Use your breath as a guide to make sure you don’t strain or overdo it. You should be able to breathe comfortably and smoothly throughout each pose or stretc1. Child’s PoThis traditional yoga pose gently stretches your gluteus maximus, latissimus dorsi (lats), and spinal extensors. It helps relieve pain and tension all along your spine, neck, and shoulders.
Its relaxing effect on your body also helps loosen up tight lower back muscles, promoting flexibility along the spinTo do Child’s Pose, follow these stepWith your hands and knees on the ground, sink back through your hips to rest them on your heeHinge at your hips as you fold forward, walking your hands out in front of yoRest your belly on your thigExtend your arms in front of or alongside your body with your palms facing doFocus on breathing deeply and relaxing any areas of tension or tightnesHold this pose for up to 1 minutYou can do this pose several times during your stretching routine. Feel free to do it between each of the other stretches you do.

Comments

Post a Comment

Popular posts from this blog

Is It Possible to Get Rid of Lactic Acid in Your Muscles?

Image
Lactic acid was once believed to be the cause of sore muscles after exercise. It’s not. Another substance, lactate, contributes. However, what causes muscle burn and pain is more complex. Staying hydrated and resting muscles may helIf you participate in high intensity interval training or similar intense exercise, you’ve probably felt the intense burn in your muscles that often comes with this type of activity. This burning sensation is frequently attributed to lactic acid buildup. For years, recreational and competitive athletes have assumed that, in order to increase performance, they have to minimize lactic acid in their bodies. However, this notion is falsThat’s right: Lactic acid is not the cause of the burn during intense exercise, nor is it responsible for the persistent soreness that may last from hours to days following intense exercise. What’s more, exercise physiologists are continuing to study the complexities of what we’ve traditionally called “lactic acid buildup.” As i...
Read more

Does Creatine Cause Headaches?

Image
FluxFactory/Getty ImaFrom energy boosters to performance enhancers, the world of sports and fitness is no stranger to supplements. For many athletes and gym-goers, creatine is one of the more popular supplements on the market for improving performancAlthough side effects from creatine are relatively uncommon, some people have reported experiencing headaches from creatine supplementIn this article, we’ll explore what creatine does, some potential side effects of creatine supplementation, and what the research says about creatine causing headaches. Does creatine cause headacheCreatine is a naturally occurring substance made of amino acids. It supplies the body with cellular energy. Red meat and seafood are the primary sources of dietary creatine, while endogenous creatine is synthesized in the liver, kidneys, and pancreasMost creatine is stored in and used by the muscles, which makes it a popular supplement for fitness-related activities. As with almost all supplements, there have been ...
Read more

The Best Core Exercises for All Fitness Levels

Image
Core exercises can include yoga poses, crunches, planks, and other exercises that incorporate additional muscleWhether you’re pushing a grocery cart or putting on shoes, you use your core to accomplish a lot of everyday activities. It also affects your balance, posture, and stabilitContrary to popular belief, your core doesn’t just include your abdominal muscles. It also consists of muscles in your back and around your pelvis. Your core, or trunk, includes yourErector spinae. The erector spinae is a back muscle that extends up your trunk. It helps you stand up straight abendover, as well as bend sideways and rotate your heRectus abdominis. When you bend forward, you use an abdominal muscle called the rectus abdominis. It’s sometimes called the “six pack” musclObliques. Your internal oblique and external oblique help you rotate or bend your trunTransverse abdominis. The transverse abdominis, wwraps around the front and side of your trunk, stabilizes your pelvMultifidus. The multifidus ...
Read more