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Are Stretches for Lower Back Pain Effective?
When an individual experiences pain, it is human instinct to curl up in bed and get a lot of sleep and rest. When it comes to lower back pain, however, bed rest could not help and could only make the condition worse, as the muscles become weak from disuse, thus making them unable to provide adequate support and protection to the joints of the spine. In cases of low back pain caused by muscle spasms, the muscles become shortened and tense, so that the spine is thrown out of alignment, resulting in pain.
What are the Benefits of Doing Stretches for Lower Back Pain?
Stretches for lower back pain are considered the most effective exercises for the back, giving the following beneficial effects which lead to pain relief and restoring back health…
- Lengthens shortened muscles.
- Relaxes tense muscles.
- Increases blood circulation to the muscles and other support tissues of the back.
- Flushes out lactic acid and other waste products that have built up in the muscles via the lymphatic system.
- Increases mobility of the joints of the spine.
Stretching exercises are also known as “sciatica stretch” because it helps to relieve sciatica pain.
Before doing stretching exercises, always warm up for 5 minutes by walking, biking on an exercise bike or simply marching in place. This would position the muscles less susceptible to tearing and other injuries.
For body stretching exercises to be effective, one should hold the stretch for about 60 to 90 seconds. Those who are just starting out could hold the stretch for 5 to 10 seconds with an equal number of repetitions. A stretch held for 30 seconds would require 3 to 5 repetitions. Never hold your breath while doing a stretch as this would only make the muscles even tenser, making the exercises ineffective.
Top Stretches for Lower Back Pain
Here are some excellent stretching exercises to try…
Pelvic Twist
- Lie on your back with knees bent and feet flat on the floor.
- Inhale deeply.
- Exhale slowly while flattening the small of the back against the floor. Use your abs when easing the back to the floor. Don’t use your feet to assist.
- Hold for 5 seconds.
- Slowly relax.
- Do this exercise 5-15 times.
Basic Twist
- Lie on back with arms stretched to the side.
- Bending the knees, draw your knees up close to the chest.
- Inhale deeply.
- As you lower your knees to the floor to the right (keeping the knees together), exhale slowly.
- Inhale slowly as you pull your knees back to your chest.
- Exhale slowly as your lower your knees to the right side.
- Inhale slowly as your draw your knees back to your chest.
- Repeat 5 times.
The Cat
- Go down on all fours, with the hands and knees directly positioned under the shoulders and hips, respectively.
- Inhale slowly as you lower your belly to the floor and look up over your head.
- Exhale slowly as you raise your belly, rounding the back with chin and tailbone tucked in.
- Alternate slowly between these two positions, pausing with each pose.
- Repeat 5 times.
Knee To Chest
- Lie on your back, with knees bent and feet flat on the floor.
- Grip the left leg behind the knee.
- Pull the knee towards the chest.
- The right leg could be bent with the foot flat on the floor or the leg extended straight on the floor to allow stretching of the front of the right hip.
- Hold for 30 seconds.
- Lower the left leg.
- Do the same to the right leg.
- Repeat 5 to 15 times.
- Sit on a chair.
- Lay your left ankle over the right leg, just above the knee.
- Lean forward and hold for 30 seconds.
- Switch sides and repeat.
These stretches for lower back pain may be done twice a day in cases of severe pain. As a regular exercise regimen, they may be performed daily or every other day.
