Stretching is one of the most important exercises for lower back pain in order to loosen up the muscles. If you are one of the 80+% of Americans that have had lower back pain then this article will help you find back pain exercises to help you. There is nothing more frustrating than being held back from normal daily activities because of a sore back. There are several stretching exercises for lower back pain listed below which I hope will give you some benefit!
1. Back Flexion Stretch
For this lower back exercise you will lie on your back with both knees pulled to your chest. You then will simultaneously flex your head forward, which will relieve the tension from your back. Each time you flex your head forward you want to hold the position for about 8-10 seconds.
2. Exercise Ball
The exercise ball is the perfect fit for exercises and stretches for lower back pain because of its versatility. Just simply sitting on the ball helps your posture and builds strength throughout your back meaning you can be getting a workout while sitting on your computer or watching TV. Bouncing up and down on the ball helps increase proprioceptive input to the spine. Proprioception is what helps keep your muscles coordinated and helps with your spinal stability. It is very much recommended that you buy an exercise ball being that you can use it for numerous exercises for lower back pain.
3. Gluteus Stretch
For this lower back exercise you will by lying down on your back. You will bend your right knee and place your left leg over the right leg while resting the outside of your left ankle above the right knee. Lastly, place both of your hands just on the outside of your right thigh and gently pull forward towards your chest. Then do the exact opposite to stretch the other gluteus. It is vital that you hold each stretch for a minimum of 30 seconds.
4. Piriformis Stretch
This lower back exercise is one of the best, as you begin lying on your back. You will bend your right leg and pull up your right knee towards the opposite side of your chest. For the left piriformis portion you will do the exact opposite to stretch it, holding each stretch for a minimum of 30 seconds.
5. Back Extension McKenzie Exercise
The last exercise for lower back pain consists of you lying on your stomach to begin. You then push your chest up with your hands until you reach a comfortable stretch. There are a number of stretching exercises for lower back pain that you can do, but none are better than stretching. It is important that you research or consult a physician before performing and lower back exercises on your own.