Have you ever tried stretches for lower back pain and hip pain relief ? I have gathered some resources in this article to help you learn everything you always wanted to know about back pain and stretching to relieve back pain.
Get the right treatment for you –
- Lower back pain can result from a variety of conditions, including one or some of the following:
Muscle spasm due to strain
Nerve root impingement
Arthritis (osteo/rheumatoid/ankylosing spondylitis)
Degenerative disc disease
Why Should You Stretch?
If you?re inclined to address physical challenges without drugs & surgery, read on.
While it is not a good idea to begin a deep stretching session immediately upon walking into the gym due to the fact that your muscles are still cold, doing some stretching after a proper warm-up is a fantastic way to increase your range of motion so you can be sure to see maximum benefits from your workouts.
When performing stretching exercises at the beginning of a workout, note here that the goal is not necessarily to increase flexibility at this time. It is more that you are only looking to loosen your body up so it is not as tight during your workout. Five to ten minutes of some light stretches should do the trick perfectly (after a 5 minute warm-up on a piece of cardio equipment). Good exercises to perform here would be side bends and then stretches for your hamstrings, quads, shoulders and triceps. These are going to be the big muscle groups that are likely to be tight beforehand.
The time when you are going to want to really focus in on your stretching is at the end of the workout. By this point your muscles are very warm so you will be able to push them further, slightly past comfort in an effort to actually increase your flexibility.
Top Stretches For lower Back Pain
The after-workout stretching period is best done on a padded mat someplace quiet and out of the road of other exercisers. Try and perform at least one stretch for each muscle group, being sure to hold your positions for 20-40 seconds (or longer if you choose to). It is very important that you are not jerking at all with your movements, as that is a very good way to tear a muscle or ligament and wind up injured. Slow and steady movements are what you are looking for, ones that will move you into position and then gradually push you further.
Also make sure the sensation you are experiencing is muscle pull and not pain. There is going to be a big difference here, one that you need to learn to recognize. Muscle pull will feel slightly uncomfortable and likely that you are restricted from moving further. This is a good sign and means you are performing the exercise correctly. Do not push it extremely far, just slightly further once you start feeling the pull.
Pain on the other hand would be sharp and likely more concentrated and should be avoided. If you are feeling pain then likely you are not using the correct position or you have pushed the muscle too far now and could be causing yourself harm.