5 Stretches for Low Back Pain

When we experience lower back pain we often feel muscle tension.  The muscles that surround our low back tighten to protect our spine. This occurs as a protective mechanism as a result of the spine being locked up and/or misaligned. In this video we go through 5 great stretches for low back issues. 

You can do these stretches anywhere, at home, part or at the gym.

What are the benefits of stretching?

  • Increase mobility and flexibility of muscles
  • Decrease tension / Stiffness
  • Stretching can reduce aches and pains from tight muscles
  • Can help reduce back stiffness that occurs in the morning after a period of rest
  • Can prevent the regular occurrence of muscle spasms
  •  Reduce the likelihood of injury with exercise

 Tips to think about when you are stretching:

  • Wear comfortable clothing that won’t constrict movements.
  • Move into a stretch slowly and avoid bouncing, which can cause muscle strain.
  • Hold stretches long enough ( 30 seconds-1minute) to adequately lengthen muscles and improve range of motion
  • Repeat a stretch between 2 and 5 times—a muscle usually reaches maximum elongation after about 4 repetitions.
  • Stretch one side of the body at a time.
  • Always listen to your body- if any of these stretches increase your pain, stop immediately. 

5 best Stretches for low back pain:

  1. Yoga flow : Cat/Cow Stretch & Child’s Pose
  2. Gluteal & Piriformis stretch
  3. Hamstring stretch
  4. Quadratus lumborum/ Hip flexor stretch
  5. Knee to chest stretch- single knee to chest/alternate legs

What to watch out for?

If your low back pain has not improved or it gets aggravated, then please consult a health practitioner for a spinal assessment.  If the stretching is helpful but you have had this issue previously, we do advise to still consult a spinal health practitioner for an assessment to help stop the recurrence of your pain and get to the cause of the problem.

Useful links

CLICK HERE to find out more about what our core muscles are and why they are so important.

Find out more about the link between posture and stress, CLICK HERE.

Contact us on 9329 1118 if you have any queries.

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