Eliminate Lower Back Pain
Chronic and Acute Lower back pain is no joke, I have experienced it myself. What a lot of people don’t understand is that tight leg muscles can cause chronic lower back issues. I would argue that the most common cause of lower back issues is poor posture and muscle imbalances. Think about it the average working and non-working American spends a great deal of time sitting.
In fact, Ergotron, a global manufacturer of digital display mounting, furniture, and mobility products including sit-stand desks, did a study which concluded that the average American sits for roughly 13 hours per day! Let’s say the average person sits for 13 hours per day 5 days per week – that’s 65 hours per week. Multiply 65 hours per week by 52 weeks and you have 3,380 hours. Divide 3,380 hours by 24 and you get 141 rounded up. That’s 141 days per year that a person sits on their arse! Sitting all day causes your hip flexors to tighten up.
Tightness in the hip flexors can weaken your gluts, resulting in overworked hamstrings and lower back muscles and ultimately, LOW BACK PAIN. Gluts, stabilize the knees, hips, low back and pelvis in weight bearing positions.
Also, tight hip flexors can cause the pelvis to rotate forward, this is called “anterior pelvic tilt.” Anterior pelvic tilt causes the hip extensors to lengthen (weaken) and increases the curvature in the lower back. This increased curvature in the lower back causes more strain, stress, and pressure at L4/L5 which houses some of the nerve fibers which make up the sciatic nerve.
The solution in my mind is to stretch your lower back and leg muscles. It has been scientifically proven that back stretches and exercises have worked well for low back pain relief. So, let’s discuss 5 stretches that I would recommend for lower back pain.
Top 5 Stretches For Lower Back Pain in 2023!
In my opinion, the top 5 stretches that perform the best for lower back pain are:
- Supine Hamstring Stretch
- Knees to Chest (Decompression Stretch)
- Knees to Side (Lower Back Twist)
- Prone Hip Flexor Stretch (Use Bench or Bed)
- Seated Figure 4 Stretch (Hip, Glutes, Piriformis)
1. Supine Hamstring Stretch
- Lie on your back with one leg extended and the other leg raised toward the ceiling.
- Gently pull the raised leg towards your chest, keeping your knee slightly bent.
- Hold the stretch for 30 seconds and repeat on the other side.
The supine hamstring stretch is an excellent stretch for not only your hamstrings but also your lower back. This stretch can help improve the flexibility of the posterior chain of muscles, reducing tension in the lower back and promoting pain relief.
2. Knee-to-Chest Stretch (Decompression Stretch)
- Lie on your back with your knees bent and feet flat on the floor.
- Bring one knee towards your chest while keeping the other leg bent.
- Hold for 30 seconds and switch sides.
The knee-to-chest stretch is a simple and effective stretch to relieve lower back pain. It gently decompresses the spinal discs and stretches the lower back muscles, providing relief from discomfort and stiffness.
3. Knees to Side (Lower Back Twist)
- Lie on your back with your knees bent and feet flat on the floor.
- Gently lower both knees to one side, keeping your shoulders flat on the ground.
- Hold for 30 seconds and repeat on the other side.
This lower back twist stretch helps to mobilize the spine and improve its range of motion. It also stretches the muscles in the lower back and buttocks, providing relief from pain and discomfort.
4. Prone Hip Flexor Stretch (Use Bench or Bed)
- Begin by sitting on the edge of a bench or bed with one knee bent and the other leg extended behind you.
- Gently lower your torso backward, keeping your back straight and chest up.
- Hold for 30 seconds on each side.
Tight hip flexors can be a contributor to lower back pain. This stretch helps to stretch and release tension in the hip flexor muscles, providing relief to the lower back.
5. Seated Figure 4 Stretch (Hip, Glutes, Piriformis)
- Sit in a chair with your feet flat on the floor.
- Cross one ankle over the opposite knee, forming a figure 4 shape with your legs.
- Gently press down on the raised knee to feel a stretch in your hip, glutes, and piriformis.
- Hold for 30 seconds on each side.
The seated figure 4 stretch targets the hip, glutes, and piriformis muscles, all of which can contribute to lower back pain when tight. Regularly performing this stretch can help alleviate discomfort and improve overall spinal health.
Do the stretches for 5-10 minutes per day at least one time in the morning and one time at night at bed time.
Tips for a Safe and Effective Stretching Routine
- Always warm up before stretching to prepare your muscles.
- Perform stretches regularly, aiming for at least once a day.
- Incorporate stretches into your daily routine, such as in the morning or before bedtime.
FAQ – Frequently Asked Questions
If you still have any questions, please check the section below where we answer some commonly asked questions.
How can simple stretches help reduce lower back pain?
Simple stretches help loosen and stretch the muscles around the lower back and thighs, which can alleviate tension and reduce lower back pain. Regular stretching can improve your range of motion, making everyday movements easier and less likely to cause pain.
Is yoga a beneficial practice for those experiencing low back pain?
Yes, yoga can be highly beneficial for individuals with low back pain. Many yoga poses, such as the child’s pose, involve gentle stretches and movements that can help relieve pain, strengthen core muscles, and improve overall spinal health. However, it’s essential to consult with a yoga instructor or healthcare professional to ensure you’re using proper form to avoid exacerbating your condition.
Can bending your knees during stretches help relieve lower back pain?
Yes, bending your knees during stretches can often help relieve lower back pain. It can reduce strain on the lower back and make stretches more accessible, especially if you’re experiencing stiffness or discomfort. For instance, in the knee-to-chest stretch, bending your knees while bringing them toward your chest can provide extra comfort and effectiveness.
What are the common causes of back pain, and how can these stretches help find relief?
Common causes of back pain include muscle tension, poor posture, and lack of flexibility. The recommended stretches target these issues by stretching and strengthening the muscles in the lower back, thighs, and core.
They also promote better posture, which can reduce the likelihood of experiencing back pain in the future. If you’re experiencing chronic or severe back pain, consult with a healthcare professional to identify and address the specific cause of your pain.
Can exercises within the recommended stretches for back pain help with pain and stiffness?
Absolutely! Incorporating exercises into your stretching routine can be highly effective in addressing both pain and stiffness in the lower back. These exercises, combined with stretches, can help strengthen the core muscles, improve posture, and provide long-term relief from back pain and stiffness. It’s important to perform these exercises with proper form and consistency for the best results.
You can also check out our Facebook Group at https://www.facebook.com/groups/Align…
Ask to join and we will add you!
PLEASE LIKE, SUBSCRIBE, & SHARE!
