5 Simple and Effective Stretches For Lower Back Pain

5 Simple and Effective Stretches For Lower Back Pain

September 13, 2020 6:57 pm Published by Leave your thoughts

5 Simple and Effective Stretches For Lower Back Pain - RnR Wellness Spa

By Olivier Pere, B.Econ, R.M.T.

 

Most of us have jobs that require us to sit for a long time or perform repetitive movements for hours at a time. This lifestyle imposed on us by modern society makes it impossible to avoid stationary and stressful situations for extended periods, which put a tremendous amount of pressure on our spine and lower back. 

 

A large majority of the clients I treat regularly suffer from a common problem, which is back pain. Regardless of the cause of the issue, grabbing the bull by the horns and taking action is the best way to prevent the injury from getting worse.

 

From my personal experience, the simplest things are most often the most effective. Since we cannot avoid stressful situations that affect our muscular system, it is primordial to incorporate in your daily routine some activities to reduce that tension.

 

Before you start any stretching program, consulting a health care specialist to make sure that those movements are safe and appropriate to your current medical condition is highly recommended. Some stretches can worsen pre-existing conditions.

 

Here are 5 of my favorite stretches demonstrated by Rebecca Hilchie (Pro qualified fitness competitor) to soothe back pain, improve blood circulation, decrease stiffness, and promote better sleep.

 

Cobra stretch

1.  Lie face down on a mat with your hands below your shoulders5 Simple and Effective Stretches For Lower Back Pain - RnR Wellness Spa2. Use your arms to lift your upper body while keeping your hips on the mat and bring your shoulder blade down. Take a deep breath in as you lift yourself up

5 Simple and Effective Stretches For Lower Back Pain - RnR Wellness Spa

3. Slowly lower your upper body down as you breathe out

 

Piriformis Stretch

1.  Lie on your back and bend your knees so that your feet are flat on the ground

2. Bring one leg up so that your ankle rests on the opposite knee. Use your hand to push the knee that is up

5 Simple and Effective Stretches For Lower Back Pain - RnR Wellness Spa

Runner’s Lunge

1. Kneel on your left knee

5 Simple and Effective Stretches For Lower Back Pain - RnR Wellness Spa

2. Bring your left leg behind you and lean forward until you feel a stretch in your upper thigh

5 Simple and Effective Stretches For Lower Back Pain - RnR Wellness Spa

Standing Hamstring Stretch

1. Stand with your feet apart, with one leg in front and the other behind. Keep your front leg straight and bend your back knee so that your body lowers5 Simple and Effective Stretches For Lower Back Pain - RnR Wellness Spa

2. Keep your spine neutral and lean your upper body forward

5 Simple and Effective Stretches For Lower Back Pain - RnR Wellness Spa

 

Standing Quadriceps Stretch

1. Stand with your feet hip width apart. For balance, you may use a wall as support

2. Bring your heel to your buttocks and grab your foot with your hand. You should feel a stretch in the front part of your thigh

5 Simple and Effective Stretches For Lower Back Pain - RnR Wellness Spa

An important to keep in mind is that you do not and alleviate pain by doing these stretches once in a while. The key to achieving a great result is consistency. Do not overdo them either. Listen to your body, breathe slowly throughout the stretch, and relax as much as possible.

5 Simple and Effective Stretches For Lower Back Pain - RnR Wellness Spa

Tags: , , ,

Categorised in:

This post was written by RNR Wellness Team

Leave a Reply

Your email address will not be published. Required fields are marked *