Lower back strain is a result of life. Low back pain is a sign that your body is under too much strain from all the standing, b ending, lifting, and twisting. It may take a mix of treatments to relieve the pain. Stretching your muscles is a crucial strategy to include on the list.
Muscles: the unsung heroes of the back
Your spine is made up of a series of interlocking bones called vertebrae, each joined by joints called facet joints and cushions called discs between the bones. Your spine may twist and flex thanks to the facet joints.
Muscles are necessary to support this magnificent construction and to facilitate movement. The erector spinae muscles along the spine, the iliopsoas muscles connecting the spine to the lower limbs, and the abdominal muscles in front of the body that assist in supporting the torso are the muscles that perform the majority of the effort.
The gluteus muscles in the buttocks, the hamstrings at the rear of the thighs, and the hip flexors in the front of the hips are additional muscles that support the back.
When tense muscles
Muscles shorten if they get tense, possibly from prolonged sitting. They don’t collaborate effectively and are less adaptable. This may set off a series of events that result in low back pain.
“It can be unpleasant when tight back muscles prevent the facet joints from moving as they should. Pulling on other body components is another effect of taut muscles. For instance, a tight hamstring will pull the pelvis downward. The low back is connected to the pelvis. Furthermore, pulling on the pelvis can tug on the low back, which can cause pain,” explains Christina Ruggeri, a physical therapist at the Harvard-affiliated Spaulding Rehabilitation Hospital’s sports medicine department.
Another illustration: Sciatic nerve pinching caused by taut buttock muscles can cause pain extending down the leg and into the lower back.
Exercises for persistent low back pain
You must stretch your muscles in order to maintain balance between your bones, muscles, and joints. You can do this as soon as the discomfort starts if you have chronic, recurrent low back pain.
According to Ruggeri, a useful stretch is to lie on your back and draw your legs up to your chest for 30 seconds. This can be done on the floor or on a bed. We’ve included additional stretches. Multiple muscle groups, including those in the lower back, buttocks, and front of the hips, are worked simultaneously by these stretches.
“Just be gentle when you stretch, so you help your muscles and don’t injure them or aggravate the cause of the pain, such as a compressed nerve,” Ruggeri advises.
Avoid extending when you’re in discomfort.
An injury, such as a muscular strain, maybe the cause of sudden, unexpected back pain. If so, give your back a break for a few days. Give your doctor a call to report your problems if the discomfort doesn’t go away.
Calling your doctor right once is advised if you experience any of the following symptoms in addition to new, severe low back pain: fever, sudden or worsening leg weakness, difficulty managing bowel or urine movements, or numbness in the groin or anal area. These signs may point to an infection or perhaps more serious spinal issues.
Develop a habit of it.
Regular stretching is the most effective way to relieve persistent low back pain since it helps prevent recurrences. You can stretch daily or a few times per week.
Warm up your muscles beforehand by marching in place for a few minutes while circling your arms to prepare for a full-body stretch. This increases blood flow to the muscles, making them more flexible. After that, stretch every major muscle group in your body, which includes your legs, buttocks, back, shoulders, and abdomen.
Just be careful to begin a stretching routine gradually. “Don’t hold a stretch longer than 30 seconds, and don’t bounce,” Ruggeri advises. “Every few days, increase the length of the stretch until you can hold it for a minute.”
If your pain worsens while you’re stretching, stop. Additionally, if you have a back condition such as severe lower back arthritis, leaking or worn-out discs, or severe spinal stenosis (narrowing of the spinal canal), don’t start stretching on your own. If so, a physical therapist will have to evaluate your range of motion and create a customized stretching regimen.
Stretching alone won’t be enough to maintain the health of your muscles; you also need to strengthen them on a regular basis and engage in 150 minutes or more of aerobic exercise per week, which is defined as an activity that raises your heart and breathing rate. See the Harvard Special Health Report Back Pain (/back pain) for further details on how to ease the pain in your back.
lone knee pull
On the floor or a bed, lie on your back. Your right knee should be bent. Pull your knee in toward your chest while holding onto the back of your leg. To feel a stretch in the top of your left thigh and front of your left hip, flex your left foot and press the thigh and calf of that leg down toward the floor. After holding for ten to thirty seconds, go back to the beginning and repeat with the opposite leg. Do this three times over.
rotation of the torso with two knees
With your feet together and your knees bent, lie on your back on a floor or bed. Extend your arms shoulder-width apart, palms facing upwards. Pull your abs tight, raise both knees to your chest, and then bring them down to the left on the ground. Maintain a comfortable posture and press your shoulders onto the ground. As you turn to face the other way, extend your hips, lower back, chest, and torso. Hold for ten to thirty seconds. After bringing both knees back to the centre, switch to the right side and repeat the stretch. Perform the drill three times.
Child’s position
Lie on all fours with your big toes touching and your knees hip-width apart. Stretch your hands in front of you, place your forehead on the mat, and slowly lower your buttocks back toward your heels. Your back, shoulders, and arms should all feel stretched. For ten to thirty seconds, hold. Make your way back to the beginning and carry out the action three times.
