Low Back Pain Stretches – Three Ways to Avoid Pain
According to the National Institute of Health Statistics:
- more than 27% of all Americans experience low back pain in a chronic or persistent manner
- at any given point in time, as many as 31 million Americans are probably experiencing pain in their lower backs
- it has been found to be the number one cause of disability in Americans below the age of 45.
There are several different types of low back pain which people experience, ranging from a persistent ache to a sudden, knifing type of pain. If this back pain is left untreated, it can impact your quality of life and even lead to poor general health and possibly depression. Prevention therefore becomes extremely important, and this can be accomplished by stretching your body frequently so as to prevent low back pain. This kind of stretching maintains your muscles in a loose and strong condition, and it requires very little effort to perform these low back stretches and exercises daily. You won’t even need any special equipment to banish low back pain through daily stretches.
Simple Stretches
The simplest low back stretch involves bringing both knees to your chest, one at a time. First, raise one knee and grasp it with both hands, then raise the other knee, so that both are side-by-side. From this position, you should gently pull both knees forward toward your chest, while continuing to breathe normally. Hold this position for about 20 seconds before releasing your knees and taking a breather. Repeat this stretch three more times so as to relieve any stress on your lower back.
Complementary stretches
There are some exercises you can do which will complement your lower back exercises and stretches, and will contribute to lower back pain relief. One of these is known as the pelvic tilt, and it involves lying on your back with knees bent. From this position, you should tighten your ab muscles until you sense that the small of your back is pressed flatly on the floor. Hold this position for five seconds, and then release. Repeat this stretch three more times to really build in the loosening effect.
Another complementary exercise you can do is called the glutes stretch, and this stretch has you starting out on your back with knees bent as well. From this position, you will need to cross your left leg over your right leg. Then pull your right knee inward to your chest, until you can feel a stretching sensation in your left glute. Hold this position for 20 seconds, and then repeat the stretch on the other side. These complementary exercises will contribute significantly to your lower back stretches, and will help relieve any stress you may be feeling in your lower back.
Long-term stretches
Long-term stretches are like your daily back stretches in that they are extremely easy to accomplish, and it takes very little time to do them each day. In addition to the stretching routine you go through, try to be mindful of your posture during all your stretching and exercise activities. You can do yourself a world of good by arranging for regular chiropractic checkups, because this can help you stave off any back injuries, and it can help you to perform at your very best. If you have any kind of spinal misalignment, this will be detected and diagnosed by your chiropractor. It will also help your nervous system function in an optimal manner, because there won’t be any vertebrae from the spine which are exerting undue force on the nerves. This in turn will help you to stay free from chronic pain, and enjoy a higher quality of life for a prolonged period of time. If your back pain persists call us at (973) 542-9944 or click to schedule an appointment.
References:
Back Pain Exercises: https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265
