Introduction
Lower back pain has affected individuals in many countries. However, it can result from different reasons or factors, such as poor posture, muscle strain, or a sedentary lifestyle.
However, stretching is one of the simple, or we can say one of the effective, ways to overcome back pain. This particular session can reduce muscle weakness by increasing blood circulation. If you incorporate stretching into your day-to-day life, then it can offer immediate relief. Moreover, it can also help prevent future discomfort and support the lower back.
Different stretching poses, such as Child’s Pose (Balasana), Cat-Cow Stretch¸, Knee-to-Chest Stretch, Seated Forward Fold, Piriformis Stretch, and more, can be considered.
When you perform any of these, it can help reduce the tension developed in the muscles, improve flexibility, and tend to boost circulation. Stretching supports muscles, consistently can prevent the recurrence of lower back pain, releases tension, reduces stress, and promotes relaxation.
What is lower back pain all about
Pain in the back can be caused by various factors. Some of the most common causes are poor posture, strain in the muscles, a Sedentary Lifestyle, Issues like osteoarthritis or spinal stenosis, and even a bulging disc that can press on nearby nerves.
A study made in 2020 found that people are suffering from lower back pain more, and this is the reason for their absence from work. However, most lower back pain is the result of an injury, apart from certain medical conditions.
People between the ages of 30 and 50 encounter their first back pain, and the spine is one of the areas affected. As you grow older, the pain becomes much more intense because the fluid between the vertebrates becomes less. As a result, the spine becomes painful and causes difficulty.
Precautions Before Starting Stretching Routine
When you are seeking the proper and desired benefits from stretching, it is advisable to take some of the necessary precautions while performing.
8 simple stretches to relieve lower back pain
1. Knee-to-chest stretch
In this particular stretching, individuals must lie with their knees bent. Pull one knee towards the chest and then perform the movement. Hold this posture for 20 to 30 seconds.
2. Trunk rotation
After lying your knees flat on the floor and keeping your shoulder down while performing, hold this position for 15-20 seconds and then switch it. This position can easily stretch the spine and alleviate stiffness.
3. Cat-Cow
When you are going to perform the Cat-Cow, one hand and knee should alternate between arching your back and rounding it. This particular posture has to be repeated 8-10 times.
4. Seated hamstring stretch
Sit back with one leg lengthy and the additional bent. Reaching toes with knees bent has to be done. Hold this for 20-30 seconds, and afterwards, switch it. This stretch then targets and returns back.
5. Pelvic tilt
One must lie back towards the knees twistedly and then back against the floor.
6. Flexion rotation
Individuals here lie on their backs, and afterwards, they bring one knee towards their chests. Now, cross it over your body to the opposite side while keeping the opposite arm extended. Hold this for 15-20 seconds and then switch.
7. Supported bridge
In this extension, lay on your back, knees twisted and feet level. Lift your hips vertically and place a block or pad under your sacrum for help.
8. Belly flop
Lie on your stomach with a towel moved under your hips. Loosen up for 5-10 minutes. This uninvolved stretch de-pressurizes the lower spine and lessens tension on circles.
Additional Tips for Effective Stretching
When you want to maximize the stretching, it is advisable to start with a light warm-up so that your muscles can prepare and even reduce the risk of injury.
Consistency is the key, and hence, it is advisable to stretch regularly to improve flexibility and long-lasting relief.
Do not try to push past discomfort; gentle tension is quite enough to be effective. Also, breathe deeply and steadily throughout each stretch to improve muscle relaxation and oxygen flow
Major other remedies for lower back pain treatment
Over-the-counter medicines available
Some non-prescription medicines, like ibuprofen(Brufen 200 mg) or acetaminophen(Calpol 650 mg), are available that can help reduce inflammation and even provide temporary relief.
Lower Back Pain Supplements
Different supplements, such as magnesium, turmeric, or omega-3 fatty acids, can also help reduce inflammation and even support muscle recovery.
Try heat and cold therapy
Try applying a heating pad or a cold pack (as per the requirement) to reduce pain and also help improve blood circulation.
sleep posture adjustment
How you sleep matters a lot, and hence, you must sleep in the right manner to avoid pain in your back.
Stay hydrated
Drinking lots of water is advisable to keep spinal discs hydrated, refining their capability to cushion and support the spine effectively.
Advantages of stretching for Lower Back: Relief from discomfort
Stretching is one of the powerful methods for beating back torment and embracing total help. The one state can help to loosen tight muscles, improve flexibility, and correct posture issues that can relieve the discomfort. Moreover, it enhances blood circulation, which helps to aid muscle recovery and even reduces inflammation.
Incorporating Stretching into Daily Routine
When you incorporate stretching into your daily life, it can help improve your overall health. This requires you to begin with a few minutes in the morning to loosen up stiff muscles and, in turn, prepare your body for the next day. Incorporating stretching breaks during short periods and when you must sit longer can relieve tension and flexibility. Try to end your day with gentle stretches to relax your body and reduce stress.
If I lose weight, will it help with back pain?
Obesity, which is the result of back pain, is one of the major causes among people and affects the spine. However, when individuals get back pain, they cannot sit and work, affecting their ability.
According to the review, almost 33% of people experience the ill effects of back torment, and 35% suffer from severe back pain.
Additionally, 43% of the individuals suffer from chronic back pain, which results in serious trouble.
50% of the men are likely to experience difficulty or, we can say, disability due to serious back pain.
Women, on the other hand, are likely to experience more back pain and experience difficulty during work.
Conclusion
Incorporating stretching like knee-to-chest, trunk rotation, and cat-cow can effectively reduce back pain, help improve flexibility, and even enhance spinal health. However, if you stretch regularly as part of your daily routine, you can prevent pain, support muscles, and improve overall mobility.