Stretches For Lower Back Pain – Waking up every morning with back pain can make a lot of people in a bad mood. Morning stiffness and back pain is common. One in eight people suffer back pain at least once in their life. Most people might think resting their back would be best, but be careful! Resting can be the enemy.
Stretching in the morning can wake up your back and help ease pain. Blood flow and oxygen to the back muscles helps them relax, and ease stiffness. Good stretching also helps with formation of your back.
Stretches are great, and to encourage your formation and flexibility try a stretch routine. In this guide you will learn exactly how to perform simple stretches, and how to build a stretch routine. In this guide you will learn simple morning stretches to relieve back pain. You will learn how to stretch, how to make a routine, and how to know when you should see a doctor.
7 simple morning stretches for back pain
You do not need anything to perform these stretches. You can do really any of these stretches a bed. Remember to breath and do these stretches at your own comfort.
1. Knee to Chest
This stretches the lower back muscles, and helps relieve spine pain.
Start by lying flat on your back and slowly bringing both of your knees up toward your chest. Once your knees reach your chest, wrap your arms around your knees and bring your knees closer to your body. To further the stretch, move your head toward your knees so that you are curled into a small ball. Hold this for around 10 seconds, release slowly, and repeat around 2-3 more times.
2. Cat-cow stretch
The cat-cow is a flow/stretching dynamic yoga pose where the focus is on flexing and extending the spine. Cat-cows help open up the chest and improve the flexibility of your neck and spine.
The first step is to start on your hands and knees. Make sure your spine is neutral and that your arms are under your shoulders and knees are lined under your hips. While you are on your hands and knees, inhale and start to bring your back up toward the ceiling so that it looks like the shape of a “C” and tuck your chin toward your chest.
While you are in this position, your back should be rounded. While you are on your hands and knees and in the rounded position, look upward and start to allow your stomach to fall toward the ground and your back to arch. From this position, you should look upward. Do this 2-3 more times.
3. Child’s pose
Child’s pose is a resting yoga movement that is intended to help stretch the thighs, hips, and spine which are all areas that help relieve tension in your back and neck.
On the ground, kneel with your shins and feet flat to sit your hips back toward your heels. With feet together, spread your knees apart, and slide your arms in front of you, lowering your chest and forehead toward the floor as you hold for several breaths for the desired duration of the stretch. A variation of this pose involves arms bent and palms together to bring your arms to your chest to further deepen the stretch.
4. Supine twists
This series of twists aims to stretch the spine and target the hips and thighs with a series of twists. One of the many reasons this stretch is so popular is for its ability to relieve the often irritating pain associated with sciatica.
Start by lying on your back. With your arms spread so your body is in the shape of a “T” with your palms facing, lift your feet so your shins are parallel to the floor. With your arms and shoulders remaining at your sides, let your lower body fall to the floor on the right side. With your right hand, gaze toward your left hand, hold this for 10 seconds, and return to the starting position to repeat the twist to the left.
5. Sitting flexion stretch
This targets your lower back, hamstrings, and calves, and a great stretch to incorporate if you spend the majority of your day seated at a desk.
Sit on the edge of the bed. Keep your feet on the floor. Extend both hands, reaching for your feet. Let your spine curv e. Lower your torso. Hold the position for ten seconds. Bring your spine back to the seated position. Do this at least three of four times.
6. Hip Stretch (Figure four)
Too much stillness can pull on the lower back region. Stretching the hip area loosens the tension that forms.
Getting flat on your back, both knees bent, feet on the floor. Lift your leg and sit your ankle on your cushion. Thread both hands through the back of your thigh( the leg that is on the cushion). Pull your thigh closer to your chest until you feel the strain. Hold for ten seconds. Switch legs.
7. Standing Side Bends
Side Bends are a good stretch to the back muscular system that supports your ribs. They stretch your hip region and even give you a tad more range of motion.
Stand with a straight posture. Keep your feet at a shoulders distance. Schloop right hand down the side of your right leg. Lean to the side to the extent that the stretching is felt. Hold for ten seconds, then for the left side as well.
Ideas for creating a stretching habit
An understanding of how to stretch is not enough. You must commit yourself to incorporating this practice into your daily routine.
Stretching should never be a traumatic experience. You should stop if it ever becomes painful. Stretching and breathing go hand in hand in achieving maximum effectiveness. Take your time and focus on inhaling and exhaling to help diminish your tension.
Identify a routine you would like to pair your stretching with. You could decide to stretch immediately after brushing your teeth or opt to stretch before you make your first cup of coffee. Stretching regularly for five minutes will be more productive then an hour stretching session that you only do once per week.
When you should be more concerned than stretching
Your stretching and exercising to alleviate your back pain is great – but the moment your pain becomes insufferable and you are not experiencing any improvement for an extended time with your routine you will need help.,
Using stretching and exercising to help alleviate your back pain can be great – but the moment your pain becomes insufferable and you are not experiencing any improvement with your routine for an extended time – you will need help. Seek medical attention if you experience pain that shoots down your legs as well. Other signs that you need to consult with your doctor are experiencing pain, numbness and/or weakness in your lower extremities. You will need help if any of your specific stretches compound your pain. The stretches that are painful become stretching a modified routine that you get from a healthcare practitioner.
Control your lower back pain before you even get out of bed. Morning stretches, just like these, can allow you to change your flexibility and relieve pent up tension that makes your day longer. Improvement in back pain is the easiest stretch in your daily routine. Just take five minutes to make your pain a thing of the past. Your body needs your attention, make sure you’re breathing and being mindful at. consistency is key. Your spine will give you the thanks you deserve.
