Lower back stretch, if performed correctly, could bring relief to lower back discomfort which millions of us suffer from (70-85 percent of the people, to be exact). The most effective stretching exercises for lower back pain also help to prevent injuries (providing that you combine them with exercises for strength) However, the area is extremely sensitive, and, similar to sciatica exercises, it is essential to be aware of exactly what you’re doing in order to keep from making the present situation worse.
From the root reasons behind low back lower back pain (looking at you pandemic) to stretching your lower back This is all about lower back pain from the experts: Women’s Health Collective trainer Rosie Stockley and osteopath Anisha Joshi.
What can cause lower back discomfort?
Like most things in your body it’s nearly impossible to pinpoint a specific reason for lower back discomfort. The spread of the disease and excessively sitting will surely play a significant role (searches to find lower back stretching nearly increased by a third between December 2019 to December 2020) however, there are many other aspects to consider. The two Stockley and Joshi have the following to say:
- Muscle imbalances
- An abrupt increase in tension in the gym.
- Pain in the nerves
- Muscles injured
- Muscles that are tight
- Poor posture
Most often, it’s due to muscle or nerve discomfort that is caused through a particular action or due to prolonged time in an unnatural position as described by Stockley. It could be due to lifting too much weight in the gym and then moving abruptly from one workout to the next as well as sitting or standing in a posture which puts your psoas muscles in a position that is crushing (your lower back muscles).
The posture of your spine is essential to avoid tension build-up that can lead to lower back painand is a result from sitting for long periods of time. Make sure you maintain your spine straight and your pelvis straight and refrain from hunching the upper back or shoulders.’
As a post and prenatal expert, Stockley adds that lower back discomfort is often a result of pregnancy. This is due to the weight added by the expanding bump, which means that the spine and pelvis isn’t properly aligned while the abdominal muscles are weaker and isn’t fully activated. Then we’ll get to the lower back stretch that could help in the near future but be aware that strengthening training, specifically core exercises, can be beneficial and can also help with instructions for posture such as making sure you tuck your tailbone.
The lower back discomfort could be due to a problem with your skeleton. In this instance, Stockley advises that you get medical advice, where a doctor could refer you to a physiotherapist or a specialist to gain greater insight into your situation.
Do stretches help lower back discomfort?
Sadly, it’s unlikely. Although lower back stretching can definitely help relieve tension and pain Rest and strength training contribute to. It’s a fantastic method of mobility for joints and muscles according to Joshi. If you regularly practice it, you can benefit your lower back however, it’s vital to incorporate strength-training exercises as well. This will help to eliminate any muscle imbalances which indicate that some areas are subject to excessive pressure that could be the reason for your discomfort.’
Stockley says that even though it might feel as if the pain is only affecting the lower back but this is not the case and therefore it is essential to focus on different areas of the body as well. The strengthening of the glutes, abdominals and higher back and chest is vital, since the muscles of your body are so interconnected, it’s very rare to find pain originates from only one region that she mentions. Concentrating on only the lower back and then too much of it – could cause the pain itself therefore, always go slow and slowly, stretching until you feel a little discomfort, but not discomfort.
Best lower back stretches
In this video, Stockley is going to demonstrate lower back stretch that can aid in easing lower back stiffness and pain However, before getting into them, make note of her advice:
- Relax your breathing to trigger the stretch, and allow your body the time to relax into each stretch.
- Do not try to achieve flexibility simply focus on opening the body and create spaces in the region of discomfort.
- Be aware of the area of tension within the stretch. Does it appear to be resistance? Does it relax? Feels better? Perhaps that lower back stretch resulted in it feeling more in pain?
- Avoid stretching with a ball (bounding to the stretching repeatedly) since these quick moves can place greater stress on muscles.
- Each stretch should be held for as long as you feel comfortable . Try to do 30 seconds each time if you’re just starting out, and then increase the duration to 2 minutes. If it’s an active stretch (i.e. there’s no static position) you should aim for 10 reps
1.Child’s pose
- Kneel, seated back with knees bent and a towel (or towels) in the front.
- Inhale, and lower your body between (or over) your knees. Stretch your arms forward and placing your forehead placed on the floor
2. Four-point kneeling thoracic rotation with four points and threading the needle
- Begin on all fours, make sure your knees are below your hips. Also, ensure your hands are placed under your shoulders. back straight, and your elbows bent with a gentle bend
- Use your right hand to put it beneath the left arm, allowing your left shoulder fall towards the floor.
- The right arm should be stretched to the extent that it is comfortable, as you can, mimicking a thread-the-needle type motion, and then extend the left arm upwards
- Then, bring your arm back through, and repeat your movement, lifting the right arm upwards and over the body to move until it reaches the ceiling.
- Repeat on the other side.
3. Supine twist
- Bring both knees to your chest, then extend your arms on either side to the shoulder level, and then lower your knees down to one side with hip height.
- Your legs should be lifted when you inhale, then return them to your centre, and move your legs to the other side when you exhale.
4. Single-leg kneeling with thoracic rotation
- Begin in a lunge however, keep your pelvis straight and do not lean forward. Place your hands towards the front with your elbows bent. Place placing one hand on top the other.
- Your arms and torso should be twisted toward the side of your front leg and allow your eyes to follow
- If you are at full twist, let go of the back arm until it is fully extended and then reverse the position so that both hands are placed on top and then rotate you entire body back to neutral
- Repeat on the other side.
5. Side stretch and kneeling, using circles
- You can kneel down on the floor with your legs in a straight line, back straight, and your core tight. Then, extend your left leg towards the side. Make sure it is parallel with your body (not behind or in front of you)
- Place your right arm on the floor, next to your right leg. slowly bend your torso, and left arm upwards to the right . Keep your hips in a forward direction and slowly circle forwards and back over your head.
- Repeat on the other side.
6. Standing back stretch
- Place your feet hip-width apart and extend your arms towards the side at an eye-level
- Join your fingers, then turn your back forward while you gently lower your knees.
- Twist your body to either side while you extend forward and wrap your upper back
- Repeat on the other side.
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