Lower back pain is a common problem and affects about 70% of the population in general. This can result from something serious like kidney stones or pancreatitis (if the pain is associated with other symptoms) or simply because of a lack of movement within the area.
Regularly stretching your back muscles and tendons within your spine is essential to avoid fixation in the joints that can result in discomfort later on. This article will provide three simple stretches to help alleviate low back pain and help restore movement to the lower back.
Prior to doing any form of exercise or stretching, make sure you are physically capable of doing so. Otherwise, stretching will only worsen the condition instead of improving it.
Below are the guidelines to ensure proper application of the techniques.
The lumbar rotation stretch targets your joints in the hip lower back region and the surrounding muscles, including the buttocks area. This exercise helps increase the movement of synovial fluids within the joints.
This stretch targets a large group of muscles within the back area. These muscles hold the posture and the curvature of the back. Doing the cobra stretches releases tension to these muscles and elongates them to promote blood circulation. The cobra stretch also bends the waist area. Additionally, it lengthens the cartilages in the spine, releasing pressure and tightness that often causes pain.
The Cat-Cow stretch involves flexing and extending the spine while promoting blood circulation within the intervertebral discs. This stretching technique helps improve pain in the lower back, promotes balance, and increases coordination and good posture. It is also believed that the cat-cow stretch relieves stress and anxiety because it calms the mind.
Patients who cannot hold a lying-down pose can try the modified version while sitting on a chair.
While these three simple stretches to help alleviate low back pain can be helpful for your condition, it is best to seek medical consultation for any discomfort that includes other symptoms or if it does not go away despite all your efforts. We at Maplewood Sauk Prairie Health and Rehabilitation Center assess and rehabilitate conditions related to lower back pain. Contact us now to schedule your consultation.
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