How often do you feel back pain? And how often do you stretch? Moving is a big part of preventing aches, so check our five lower back stretches!
If you're like many others, you spend the majority of the day sitting at a desk in front of a computer. If not, then you're one of the few lucky ones. However, sitting at a desk all day isn't the only cause of lower back problems.
If you are forced in front of a computer screen throughout the entire day, then you might be more susceptible to lower backaches. This is due to the fact that our bodies need us to keep moving in order to stay moving. Therefore, completing lower back stretches each day is a great way to relieve some of that built-up muscle tension.
How often do you suffer from lower back pain? Now, think about how often you take the time to stretch. It's time to get moving!
Continue reading below for several lower back stretches that you need to start trying now!
1. Glute Bridge Exercise
Did you know that your glute muscles play a big role in supporting your lower back? They also help with our posture and help our spine as well. If your glute muscles aren't as strong as they should be, your body will put more pressure on your hamstrings or hips.
When this happens, you begin to have lower back pain. Use the glute bridge exercise to strengthen your glutes and ultimately strengthen your lower back. To complete this exercise, lay on your back with your arms by your side.
Bend your knees while keeping your feet flat on the floor. Then, lift your hips up. You want to continue lifting until your hips are in a straight line with your knees and shoulders. Be sure to get as much use out of your glute muscles as possible when lifting.
Hold this position for a few seconds before lowering yourself back down and then raising them back up for another rep.
Hyperextensions are great for strengthening your lower back muscles by increasing your flexibility. This increase in flexibility will relieve stress from your lower back and will even help with preventing lower back injuries from happening. To do this exercise without equipment, use an exercise ball.
Place the exercise ball in front of you and put the soles of your feet up against the wall. You should be placing your weight on your knees. Now, begin to layout on top of the ball.
Keep your feet shoulder length apart on the wall and stretch out until your legs are straight. Now, place your hands behind your head and raise your chest until it's off the ball. Keep this pose for a few seconds before returning your chest back down on the ball and then coming back up for another rep.
3. Hamstring Stretches
When you complete hamstring stretches, you lengthen your hamstring muscles and increase flexibility in your legs. In the long run, this will help stabilize your lower back. To complete this stretch, lay down flat on your back.
Then, take a small towel and loop it around the bottom of one of your two feet. Begin to pull the towel towards you while straightening your knee. Continue to do this until you begin to feel the stretch in your hamstring.
You'll then want to hold this position for a bit longer than the other exercises. Hold for about 15-30 seconds. Repeat this about 2-4 times for each foot.
4. Bird Dog
Any high-pressure stress on your spine or discs in your back will be relieved with this stretch. And not only does it help with your lower back, but it also helps your glutes, hips, and hamstrings as well! To complete this exercise, begin as its name would suggest and place knees and hands flat on the floor like a dog.
Keep your hands directly under your shoulders and your knees directly under your hips. Now, place your left leg back and stretched out with your right arm forward and stretched out. Both should be parallel to the floor.
Be sure not to let your chest pull down towards the ground or let your hips sway in either direction. Remain calm and relaxed focusing on your breathing. Hold this position for 10 seconds before going back into the beginning position.
You'll then repeat with the other arm and leg.
5. The Plow
The plow is another great stretch to get your lower back in working order and pain-free. To begin this stretch, lie on your back with your arms down beside you. Press down on the ground and focus on your breathing.
Take a breath in and raise your feet up off the ground and towards the sky above you. Do so slowly and cautiously. Now, bring your hips off the ground and give them support using your hands.
Remember to focus on your breathing. Take another breath in and bring your feet up and over your head. The tops of your toes should then rest on the floor behind your head.
Hold the position for a minute or so before swinging your legs back over.
Try These Lower Back Stretches Now!
Lower back pain can be so intense sometimes that it affects your daily life. Don't let this happen to you. Even if you have an office job where you sit at a desk all day, there is hope.
Follow these 5 lower back stretches to keep your back and body as a whole in good health.
For more information on dealing with chronic pain, click here!