Back pain can be extremely stressful. Her lower back provides support for the weight of her upper body and the hip when walking. If your lower back hurts, even the slightest movement can feel like a monumental effort. According to John Peloza, MD, for writing Spine-Health, Low back pain can result from injuries to the muscles, discs, ligaments, or lower back joints, including the hips. Lower back pain may also be caused by the piriformis muscle, which may also cause pain in the buttocks and back of the leg due to its proximity to the sciatic nerve.
The main causes of lower back pain, according to John Peloza, are muscle or ligament strains. According to Healthline, muscle strain occurs when the muscle is overstretched or torn, which can be caused by repeated repetitive movements or sudden injury. Although John Peloza states that muscle and ligament strains do not usually cause long-lasting pain, "acute pain can be very severe." In sacroiliac joint dysfunction, if it is irritated for any reason, the sacroiliac joint may also affect the structure of the piriformis muscle, which in turn affects the adjacent sciatic nerve and causes further pain in the leg.
Luckily, there are some simple but effective stretches that you can do every day to relieve back pain and prevent it from happening in the future. Kojo Hamilton, MD, for writing Spinal Health notes that "stretching low back and lower body muscles can relieve tension, relieve pain, and better support the spine." In the case of sciatic pain, low – impact training and stretching are usually more effective in treating pain than bed rest, according to physiotherapist Ron S. Miller, co – worker Spinal Health,
If you make these strains regularly, you should alleviate the pain in the lower back and keep your back muscles and spine in shape. However, keep in mind that you should consult your doctor before starting any exercise program, especially if you have existing or ongoing pain.
1. Knee to the chest route: This is pretty self-explanatory and very easy to do. While this exercise is a simple one, it is also very effective in the prevention of back pain. Start by lying on your back with knees up and feet flat on the floor. Lift one leg to your chest until you can reach it with your hands just below the knee.
According to Anne Asher, CPT, you should keep your muscles as relaxed as possible because "the knee-to-chest can better reach the lower back muscles in passive use." The knees to the chest can be one or two. However, Asher recommends pulling one leg up at a time, as lifting both legs requires greater abdominal strength.
2. child husbandry: This joint yoga posture not only helps to relieve back pain, but also helps in the instability of the sacroiliac joint, which can help in the prevention of sciatica. According to Anne Asher, the use of a cushion between the thighs and lower legs during the pose and the use of only a few moments in the pose of the child will release tension in the area of the sacroiliac joint.
To take the child's pose, start in a kneeling position and hold your big toes together as you move your knees further apart. Bring your stomach to your thighs and bring your arms forward, laying your forehead on the floor. According to Asher, this might initially be difficult for people with hip or lower abdominal tension, but it will eventually relax and reassure the muscles. Just go at your own pace and avoid overexerting.
3. Sitting piriform routeAs mentioned above, the piriformis muscle may become painful or narrow, resulting in lower back pain and possible sciatica. This usually happens because of sitting for a long time. However, stretching the piriformis muscle may help to prevent lower back and leg pain. Seated piriformis stretch is a simple, low-acting stretch that benefits the hidden muscles.
To do this, sit on the floor and cross your left leg over your right thigh. Hold your left foot next to your right thigh and pull your right foot into your buttocks. Support your left leg with your right arm and slowly turn to the left, being careful not to overstretch. Hold the stretch for about 20 seconds and then change the sides.
4. Cat-Cow-Stretch: This is another yoga pose that can help relieve or prevent back pain. Because this stretch acts as both flexion and extension, it is particularly useful for the rebalancing of the spine and pelvis, according to Elizabeth Quinn of Very suitable,
To do the cat-cow stretch, start with your hands on your knees on the floor. Begin slowly contracting your abdominal muscles as if you were trying to pull your navel toward the ceiling. Drop your head and curl your pelvis. Hold this pose for about 10 seconds before returning to the starting position, then drop your stomach to the floor, bending your back. Repeat about five times.
5. Kneeling lunge: You may have noticed that many of these stretches use your legs, and with good reason. Back pain can be caused by pelvic pain due to piriformis syndrome or sciatica. Work to strengthen the hips can be helpful in relieving lower back pain.
To make a kneeling long stretch, start by kneeling on the ground, then move one of your legs forward so that your foot is flat on the ground, in a typical fall position. Then place both hands on your thigh and slowly lower your torso forward. You can feel stretched in your other leg. According to Jonas J. Gopez, MD, for writing Spinal HealthThis stretching affects the hip flexor muscles and can promote better posture.
6. Lying knees twist: This stretch can not only help with back pain, but according to Meghan Rabbitt preventionIt can also strengthen your buttock muscle, which can become cramped with lower back pain, making your condition worse.
In order to perform the lying knee rotation, lie with your knees raised on your back, similar to the starting position for the knee-chest exercise. Stretch your arms outwards so that you are in a "T" position, then slowly let your knees fall sideways and keep your shoulders on the floor. Only go as far as your flexibility allows, and make sure you do not overwhelm. Hold the position for about 20 seconds and then repeat for the other side.
7. Backbend route: According to Jonas J. Gomez, MD, prolongation of the hamstring muscles can lengthen the hamstring muscles, reducing tension in the lower back and preventing the development of low back pain as a result of muscle strain.
Start by lying down and lift your right knee towards the chest. Wrap a towel or other band around the ball of your foot and slowly point your leg out toward the ceiling, extending through the heel. If you feel too much pressure in your lower back, you can bend your left knee to lessen the tension. You can also do without the towel and hold your leg just above the thigh just above the knee.
8. Bridge exerciseThe bridge exercise may not look very good, as the movement is very minimal, but it helps to strengthen both the abdominal and thigh muscles, which, as mentioned above, can improve mobility and stability in the lower back.
To perform the bridge exercise, lie on your back with your arms at your side and your knees up. Then, tighten your abdominal muscles and use your hips to lift your butt off the floor. Try not to overcharge and only go as high as your flexibility allows. Hold the pose for about 10 seconds before slowly lowering your hips back to the floor.