Stretches For Lower Back Pain - Helpful Lower Back Pain Reliever For The Obese And Others

It is possible to significantly reduce low back pain by simply performing some specific stretching and strengthening exercises. Studies have shown that individuals who have repeatedly engaged in simple stretches for lower back pain have tremendously relieved their lower back pain.

In most cases, back pain in general is present only with movement and physical activity. However, if the pain is severe and persists even at rest, the first thing to do is to consult a physician who can rule out any disc damage.

ROM BEDS

If the doctor is unable to detect any case of disc damage he/she may prescribe the correct bed rest posture and anti-inflammatory drugs or muscle relaxants, to alleviate your pain. Based on research, the following sleeping positions are usually recommended by doctors, physical therapists and back pain specialists:

Recommended Sleeping Position

The best position is the fetal position(lying on your side with knees pulled up). If you sleep on the back, place a pillow under the knees. This helps to release muscle spasms by stretching the muscles involved. When getting out of bed, swing your legs over the bed's edge to the floor. Always use a firm mattress. Avoid sleeping on your stomach; it puts the most stress on your lower back.

Once you are free of pain, you should start correcting some of the most common muscular imbalances that usually lead to low back pain, such as incorrect posture, weak abdominal muscles, and poor flexibility of the low back muscles.You can learn to maintain the correct posture when sitting, standing, lifting and lying; try to reduce weight, and strengthen your abdominal muscles.

As for as improving flexibility of the lower back is concerned, you may engage in simple stretches for lower back pain, at least 2-3 times weekly. Simply stretching the tight muscles and strengthening the weak ones at least 2-3 times weekly for 15-30 minutes, is sufficient to help you reduce lower back pain.

It is always a good practice to get properly warmed up before you begin any exercise program. This will help prevent sudden injury or pulling of ligaments or muscles. For this reason, it is advised that you always do at least 10 minutes of warm-up stretching before you begin your stretches for lower back pain.

Below are examples of low back pain stretching that you may perform:

Pelvic Tilt - Lie on the floor with knees bent, squeeze buttock muscles tightly together. Pull in abdomen so that your back is flat on the floor. Hold your position for 5 seconds. Repeat 10 times. Knee Raise - Lie on back with both knees bent. Pull one leg up towards your chest and hold for 10 seconds. Repeat with the other leg. Do 10 repetitions on each leg.

Other strengthening and flexibility exercises for your lower back include the following:

Hip Roll Head And Shoulder Curl Cat Stretch Trunk Rotation

Conclusion

Although findings have revealed that genetics do play a crucial role in body flexibility, range of motion (ROM) can be greatly improved and maintained through a regular flexibility exercise program. However, muscles have to be stretched progressively beyond their accustomed length in order to significantly increase total range of motion. Based on the American College of Sports Medicine recommendation, as far as intensity is concerned, in healthy adults, muscles should only be stretch to the point of mild discomfort.

Stretches For Lower Back Pain - Helpful Lower Back Pain Reliever For The Obese And Others

ROM BEDS