Lower Back Stretches to Relieve Back Pain
Before get into demonstrating the different exercises, it’s important for me to mention that there are of course different potential causes for the tightness in your back.Sometimes the muscles of the lower back get tight and feel like they need stretching as a result of weakness, or to protect a more significant injury.It's may be on the line.It’s important that if you’re regularly experiencing lower back pain and stiffness,that you get a physical therapist to assess your back and determine the root cause.That said, let’s take a look at these exercises so you can get started right now...
Cobra Stretch
The Cobra stretch from the elbows is a gently way of working your lower back into extension from top-down, you can then progress to supporting yourself on your hands as your extension improves.Begin by lying face-down on the floor.
Bring your hands palms down in front of your face and press your forearms into the ground to lever your chest off the floor.
Aim for 10 x 10 second holds in the extended position.This exercise is technic good for those who suffer from lumbar disc problems. Those who have lumbar facet joints problems , however should stay clear.
Child’s pose
Child’s pose is a fantastic stretch into lumbar flexion, as well as thoracic extension.Begin by kneeling upright. From there sit back onto your heels, and band forward to bring your torso down to the ground.
This stretch is fantastic to reach muscular tightness in the lower back, but should be approached with caution if you know you suffer from a lumber disc bulge or prolapse.
Knee hugs
Knee hugs are a super-simple way of achieving a stretch through the muscles of the lower back, while also working on hip flexion.
Knee Drops
Knee Drops is One of favourite exercises to work on lumbar stiffness.Knee drops is such a simple exercise.
Lying on your back, you can either do this with your feet flat on the ground, or with them elevated.
The Iron cross
The Iron cross exercise is somewhat more advanced as an option, and will give not only a good stretch into the lower back , but in many cases also starts you feeling a stretch down straight your back hamstring you feel tight back.As with any exercise, if this causes you any discomfort, make sure you stop and seek professional advice.Good luck with these lower back stretches.
