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Importance of Stretching the Lower Back
If you suffer from lower back pain, you are not alone. In fact, you are one of millions of lower back pain sufferers who may experience a loss of enjoyment in your life. The reason for this is due to the pain that may prohibit you from taking part in an active lifestyle. Your work and personal life as well as sleep habits may be affected.
While there may be spinal conditions that are the cause of your lower back pain, the majority of people who suffer from lower back pain find that the cause is due to weakened core muscles; or shortened or tight muscles.
The core muscles have the importance of supporting the spine. If these muscles are weak, short or tight, they are not able to function as they are meant to.
Lower Back Stretches
Before you start any exercise program, it is important to consult with your doctor. Your doctor may discuss your medical history and perform a medical examination. He or she may also perform other tests to determine whether your lower back pain is due to a medical condition and if such a condition is diagnosed, treatment will be discussed with you. Often, exercise is part of the treatment, but exercises may be altered to accommodate the condition you are suffering from to prevent further injury or damage.
The following stretching exercises for lower back pain should be performed in a quiet area that allows for easy body movements.
1. Cat Stretch: Level - easy/beginner
- Hands and knees on floor; gently arch the spine; exhale as you extend or arch spine out/upward; inhale as you arch down/inward. Repeat five times.
2. Pelvic Tilt: Level - easy/beginner
- Lie on back; knees bent; feet flat on floor; tighten buttocks and abs while flattening lower back on floor; hold for 10 seconds; return to starting position. Repeat 10 times.
3. Glute Stretch: Level - easy/beginner
- Lie on back; knees bent; feet flat on floor; take left leg with your hand behind knee and pull knee toward left shoulder; hold for five seconds; return to start; repeat for right leg. Repeat series up to five times each side.
4. Twist: Level - easy/beginner
- Lie on back; arms stetched out to sides; inhale and bend knees and bring close to chest; exhale as you lower knees slowly to the right as close to floor as possible; hold for three seconds; inhale and return knees to chest; repeat for left side. Repeat five times for each side.
5. Chest Stretch: Level - easy/beginner
- Stand with slightly bent knees; hands behind back; fingers interlaced; turn palms up; extend arms back. Note: back should not be arched. Repeat five times.