Back pain can make it difficult to do the things you like. Your lower back is one of the most important parts of your body and there are many ways to stretch it out if you feel its too tight or painful. Make sure to know what stretches work best for you by reading this article!
What Should I Do for Lower Back Stretching?
Lower back stretching can provide relief from lower back pain and improve your flexibility. It is important to find the right stretch for your back and to do it regularly to maintain its benefits. Here are five lower back stretches you can do at home:
1. Wide-Legged Deadlift Stretch: Start by lying on your back with your legs bent at 90 degrees and feet flat on the floor. Hold onto a chair or wall for support. Reach behind your body and grab your ankles, then pull your legs up towards your chest. Stay here for 10 seconds then release. Repeat for the other side.
2. Pigeon pose: Start in Down Dog position with palms flat on the floor, shoulder-width apart, and feet hip-width apart. Bend your knees so that you are facing forward, then press your heels into the ground and lift your torso up until you are in a seated position with your spine straight (don’t let your hips sag). Hold this pose for 10 seconds then switch sides.
3. Cat-Cow: From Down Dog, slowly slide both hands down to the floor beside you, then lift one knee up to chest level while keeping the other leg bent at 90 degrees.
How to Stretch Out Your Lower Back
If you’re looking for a way to relieve tension in your lower back, consider some of these simple stretches.
Start with the basic back stretch: lie down on your back with both feet flat on the floor, legs bent at the knee, and arms extended overhead. Gently push your hips up off the floor and hold for 30 seconds. Switch legs and repeat.
Another great lower-back stretch is the pigeon pose: start on all fours, shoulder width apart, hands flat on the floor next to your shoulders. Keeping your back straight, lift your head and shoulders off the floor, and then slowly lower them back down. Hold for 30 seconds.
If you’re feeling more adventurous, try the table pose: start on all fours with hands close to your shoulders, then prop yourself up on one elbow and extend the other arm out to the side. Hold for 30 seconds before switching sides. Learn more about lower back stretching here.
Strengthening Your Lower Back
Lower back stretching is an important part of any lower back health routine. Here are some tips on how to do lower back stretching correctly:
-Start with a gentle stretch. Be sure to warm up your muscles before stretching them.
-Hold the stretch for 30 seconds to a minute.
-Repeat the stretch several times throughout the day.
-Keep a journal to track your progress and find new stretches that work better for you.
Risk of Injury from Extended Stretching
Lower back stretching is a common way to improve flexibility, but there is a risk of injury. Stretching beyond the point where you lose muscle tension can cause damage to your spinal cord and other tissues. If you are new to stretching, be sure to listen to your body and only stretch until you feel a sense of warmth or pain.