standard Top Four Lower Back Pain Stretches

lower back stretch

There are some lower back pain stretches that can help anyone live a painless life. These stretches are usually intended to ensure that there are no imbalances through the entire musculoskeletal system. Decreased flexibility in the joints, nerves or muscles can lead to lower back pains. As such, stretches tends to increase the flexibility of these parts.

This article discusses the top four lower back pain stretches.

Lumbar Extension Stretches.

These are usually recommended to people with disc herniation. However, they should be done with extra caution for people with spinal stenosis or fractures in the vertebrae. The most common lumbar extension stretches are:-

1. Prone Press ups. Lie on your stomach, elbows bent underneath and the palms placed flat on a surface. Keep your pelvis and hips in contact with the surface, lift your body?s upper torso off the surface with your arms, while ensuring your back muscles are relaxed. Go as high as possible.

2. Knee To Chest. Lie on your back flat with your two knees bent. Then bring one of you knee up to the chest. Repeat this for 2-3 times, holding each knee for about 30 seconds. Perform this stretch with both legs only when you are feeling comfortable.

3. Ballistic Stretching. This involves taking a muscle to near its limit and then bouncing to stretch it further. An example involves reaching to touch your toes and then bouncing to increase the range further. Ballistic stretching is recommended rarely due to the possibility of injuries occurring.

Nerve Stretches

It is possible to stretch a nerve just like it is possible to stretch a muscle. Nerve stretches are important especially when you are experiencing radiating-pain from the lower back into the legs or buttocks. The most common nerve stretch is the Sciatic nerve stretch.

4. Sciatic Nerve Stretch. It should be done if the radiating pain is felt in the back of the legs or buttocks. This is so as these parts are the sciatic nerves? pathways. Lie on your back with your arm behind the leg with the sciatic pain, then straighten your knees and flex it back and forth. Hold the knee in each of the positions for only a few seconds.

Lower back pain can cause a lot of misery. However, the above four discussed lower back pain stretches can help get rid of the pain completely. It is important to discuss with your therapist or physician to see which stretch is most suitable for you. Use caution during these stretches as some injuries may occur.

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