Are you experiencing constant spasms in your lower back along with a dull throbbing or a shooting pain in your leg? If yes, then you are most likely suffering from Lower Back Pain (LBP). According to a survey conducted by the US National Library of Medicine, about five in ten Canadians experience LBP once in six months. Patients with LBP experience constant discomfort while performing routine tasks like bending over and lifting heavy objects.
If you are experiencing stiffness in your muscles, aches or spasms in your lower back, consult a physiotherapist immediately to help you lead a pain-free lifestyle. For some effective exercises to relieve LBP, you can visit our Patient Education.
Here are a few easy lower back stretches for pain relief that you can perform at your work or home:
1) Hamstring Stretch
Hamstring stretches are important for LBP. Stretching your hamstring reduces stress in your lower back muscles, relieving the pain in your tissues. Follow these steps to stretch your hamstring correctly:
Lie down on your back and bend your right knee towards your chest
Wrap a strap or a rolled up towel around the heel of your elevated foot
Straighten out your knee, making sure it is pointing towards the ceiling
With the help of the strap, try to bend your elevated leg as far as you can towards your head
Hold the posture for at least five minutes
Once done, resume your original position and repeat the stretch with your left knee.
2) Two-Knee Twist
Two-knee stretches are essential for people suffering from LBP. These stretches reduce the tightness in your back muscles and help in relieving the pain tightness. Follow these steps to do the two-knee twist accurately:
Lie down on your back and spread your arms to form a ‘T'
Bend both your knees towards your chest. Now, while maintaining the T-pose of your arms, try to bend your knees to the left till they touch the floor
Keep both your shoulders firm. If your left shoulder lifts, lower your knees further away from your arm
Hold for at least 1-2 minutes and repeat the stretch with the other leg.
3) Back Extensions
Starting your morning by performing back extensions reduces the pain in your lower back muscles and increases their flexibility. Follow these steps to lower your back pain:
Lie down on your stomach
Prop yourself up on your elbows while making sure your back is straight
Straighten out your elbows by stretching your back further until you feel a mild stretch in your lower back muscles
Hold the posture for at least 5-10 minutes
Once done, resume your initial position and repeat the stretch at least 5 times.
Sphinx is one of the most effective lower back stretches for pain relief. Follow these steps to perform a Sphinx correctly:
Lie down on your stomach and prop yourself up on your forearms
Make sure your arms and shoulders are aligned correctly in the same direction
Press your arms and feet flat to the ground
Push your stomach forward till you feel a mild stretch in your lower back muscles
Hold the posture for at least 3 minutes
Breathe steadily through your nose during the stretch to maintain the pose and increase the blood flow through your muscles.
Constant lower back pain, if not treated in time, can have a negative effect on your lifestyle and even leave you bedridden. To prevent these problems, consult an experienced physiotherapist today.