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D aily St r et ches For Low er B ack Pain R elief

Get t in g r elief fr om low back pain is one of t he biggest challenges for


m an y people. Ther e ar e num er ous fact or s t hat cont r ibut e t o low back
pain , w hich m akes it difficult t o fin d solut ions t hat w or k.

St r et chin g has been show n t o pr ovide r elief fr om low back pain . It


r est or es balan ce in m uscle t en sion an d r educes un due st r ess on t he
join t t issues. St r et chin g enhan ces m obilit y , w hich elim in at es
com pensat ions y ou m ight be m akin g in your daily act ivit ies.
Thin gs t o Keep in Min d W hen St r et chin g
In or der t o get t he m ost benefit fr om st r et chin g, you need t o follow
a few key st eps. Make sur e y ou w ear appr opr iat e clot hin g t hat w ill
allow for t he pr oper m ovem en t t o t ake place. A n y r est r ict ion lim it s
t he r an ge of m ot ion an d defeat s t he pur pose.

O n ly st r et ch t o a com for t able posit ion . Shar p pain or excessive


st r et chin g can do m or e har m t han good. Pay at t ent ion t o t he sign als
y our body gives y ou w hile st r et chin g.
St r et ches need t o be held for about 3 0 second s t o allow t he m uscles
t o r elax an d elongat e. D on t r ush your st r et ches.
1.

K n ee- t o- Chest St r et ch

The kn ee- t o- chest st r et ch lengt hens t he ham st r in gs, glut es, an d


lum bar er ect or m uscles. W hen t hese m uscles ar e shor t an d t ight , t hey
place t en sion on t he lum bar spin e an d pelvis. This cr eat es im balan ces
t hat can lead t o pain over t im e.

Ly in g flat on your back, slow ly br in g one kn ee t ow ar ds y our chest ,


usin g your han ds t o hold y our kn ee in place. Hold for 3 0 second s befor e
low er in g t he leg back t o t he gr oun d. You can r epeat t his st r et ch 3 - 5
t im es.

2.

Ham st r in gs St r et ch

The ham st r in gs st r et ch isolat es t he ham st r in gs m uscle gr oup. W hen


t he ham st r in gs ar e over ly t ight , t hey can pull dow n on t he pelvis an d
cause a post er ior t ilt . This can flat t en t he low er back an d cr eat e
pr essur e on t he discs of t he lum bar spin e.

St r et chin g t he ham st r in gs can nor m alize t he lengt h- t en sion


r elat ionships of t he m uscles ar oun d t he pelvis.

Fr om t he sam e posit ion as t he kn ee- t o- chest st r et ch, r aise one leg off
t he gr oun d an d use bot h han ds t o gr ab t he back of y our t high.
St r aight en t he leg at t he kn ee join t an d begin pullin g t he leg fur t her
up an d back t ow ar ds y ou un t il y ou feel a st r et ch along t he backside of
t he leg.

Hold for 2 0 3 0 second s befor e r et ur n in g t o t he st ar t in g posit ion .

3.

Cat St r et ch

This st r et ch get s it s nam e fr om t he look a cat get s w hen it s fr ight en ed.


It addr esses t he post er ior m uscles of t he shoulder s, spin e, an d low back.
Tension along t hese m uscles, w hich in clude t he quadr at us lum bor um ,
lum bar er ect or s, r hom boids, an d t r apezius, is com m on in in d ividuals
w it h back pain .

St ar t in g on y our han ds an d kn ees w it h y our head facin g t he gr oun d,


slow ly r oun d out your back as if y our e r aisin g y our spin e t ow ar ds t he
ceilin g. Roun d y our shoulder s for w ar d t o st r et ch t he r hom boids an d
t r apezius m uscles.

Hold an d t hen r et ur n t o t he st ar t in g posit ion.

These 3 st r et ches ar e easy t o do an d pr ovide sign ifican t r elief for low


back pain . Take t he t im e t o per for m t hem cor r ect ly t o get t he m ost
benefit . These w ill r est or e t he nat ur al lengt h of t he m uscles, im pr ove
join t m obilit y , an d pr ovide lon g- last in g r elief.