If your low back is feeling stiff, achy and about to spasm (or
you’re already there), then do the following nine stretches. Try performing
this sequence three times a day. Once the pain is considerably less, you can
reduce the sequence to once a day and ultimately three to four times per week.
When you’re ready to start, lie down on the bed or floor
(preferably on a carpet, rug or yoga mat).
Pelvic Tilt Warmup
Lie
on your back with your knees bent and feet flat on the floor. In this relaxed
position, the small of your back will not be touching the floor.
Perform a pelvic
tilt by tightening your
abdominal muscles so that the small of your back presses against the floor.
Hold for 5 seconds, and then relax. Repeat this move three times and gradually
build to 10 repetitions.
Next, take a deep breath and on the exhale contract your
abdominals, pulling your belly button towards your spine. Hold for 5 to 10
seconds. Repeat 10 times.
Now,
you are ready to begin stretching.
7 STRETCHES IN 7 MINUTES FOR
LOW BACK PAIN RELIEF
1. Hamstring Floor Stretch
What it works? Back of thighs (the hamstrings)
Hold
for 30 seconds. Do this 2 times for each leg.
Helpful Tip: Contract your
abdominals when bringing your legs up.
2. Knees to Chest Stretch
What it works? Hips/ Glutes (aka Butt)/ Lower Back
Hold
for 20 seconds. Repeat on other leg.
Helpful Tip: With your
abdominals contracted, try to straighten your right leg. If you experience any
discomfort in your back, leave your right leg bent.
3. Spinal Stretch
What it works? Lower Back/ Obliques
Hold
for 20 seconds. Repeat on other knee.
Helpful Tip: Contract your
abdominals before bringing your knees up and over.
4. Piriformis Stretch
What it works? The Glutes
Hold
for 30 seconds. Repeat with other leg.
Helpful Tip: Contract your
abdominals before crossing your leg and resting your foot on the opposite knee.
5. Hip Flexors Stretch
What it works? Hips/ Front of thighs (quadriceps)
Hold
for 30 seconds. Switch sides and repeat stretch.
Helpful Tip: Remember to
contract your abdominals, keep your shoulders down and back straight.
6. Quadriceps Lying Down Stretch
What it works? Front of thighs (quadriceps)
Hold
for 30 seconds. Switch sides and repeat stretch.
Helpful Tip: Contract your
abdominals before grasping the top of your foot and bringing it to your butt.
7A. Total Back Stretch
7B. Then Try This…
What it works? Entire back/ Shoulders/ Arms
Hold
for 10 seconds.
SUCCESS! Hopefully, you
are now experiencing noticeable low back pain relief.
Sticking
to a regular back stretching routine will hopefully keep your back stronger and
less likely to become injured.
Source=www.healthy-holistic-living.com