Sometimes the last thing we want to do is stretch. I KNOW the feeling…
You wake up, go to work, come back home, go to sleep, and in the middle of all that now you’re supposed to stretch? “But I’m tired.” Sound taxing when you think about it, but it’s way easier than we make it be.
and guess what? It’s easier on you when you know the best lower back pain stretches onboard planet earth. Bada BING BADa Boo.
Checkout this case study:
A group of scientist in Norway ran an experiment controlled case study on more 2,300 people on stretching and its effects. While there was no alarming statistic that it improved that chance of having an injury, it did have an effect in reducing ligament tears, muscle tears, sprains, and strains for the injured participants.
Before I walk you through, I want to show you the anatomy of your spine. This will help you understand where your disc are, and what constitutes to a flexible back. Check it out:
Stretching is not the most glamorous part of a workout, or your day to day activities, but it is your #1 medicine. Incorporating stretches into your exercises will definitely help your improve on flexibility.
People either have the misconception that stretching actually works, and that all stretches are equal, that’s not a worldly understanding.
I want to break things down piece by piece so you only know, but can perform the best lower back pain stretches. By the end of this lesson you’ll be able to benefit from, and from each of the following stages your might find yourself in:
- Acute pain – between 3 to 6 months
- Chronic pain – after 3 to 6 months
- Neurophatic pain- 6 months and greater
Let’s Stretch The Truth
I find it unbelievable how many people not only take stretching for granted, but when the light is above their head, on how to do it.
Let me ask you a divine question first…
Do you want to know the real reason people either take more time to recover, or cause an injury to their lower backs?
*Please read on carefully, you won’t want to miss a beat*.
It is because they do not stretch APPROPARTLEY. YIKES!
You live and learn…
Let me tell your from experience that If I knew the best lower back pain stretches before I had gone too far, I would have been in better shape sooner rather than later. Time is relevant.
Whether you are performing a stretch or a variation such like yoga, there is a difference, and you should follow a particular process.
Certain stretches will be better for you, while others will cause more pain. First and foremost, Yoga is compelling for:
- sciatica pain
I will help you differentiate between both a stretch and yoga stretches.
1. The best lower back pain stretches do’s and don’ts for ACUTE pain are as follows:
- Don’t do:
Toe Touches. Puts grater stress on your disks along with the ligaments in your spine. Further so, It can cause overstretch on your lower back muscles and hamstrings.
Sit ups. Maybe your heard working your abdomen will strengthen your muscles, the majority of people use their hip muscles. This puts massive pressure on your discs in your spine
Leg lifts. Pro: good for abdomen muscle, Con: two legs in the air is bad for your core. If the muscles are weak then the pain will only intensify.
- Do these instead:
Partial Crunches. Help strengthen your back and stomach muscles.
Knee-to-chest Stretch. Lengthens the contracted lower back muscles.
The Pelvic Tilt. You should target your pelvic area because it tightens up without prior stretching. Doing so, will give more mobility to reach your back muscles.
Hamstring stretching. You need to activate the gluteal muscles to extend the hips. When this muscle is tight, your can not sit up straight, and will lead to a more sever degenerative disc disease.
You will benefit greatly when you do each stretch for a maximum of 30 seconds each, at least twice a day. If you find difficulty, start lower, with 10 seconds on, for 5 times a week, and try to build.
2. When you deal with CHRONIC pain day in and day out you might think stretching is the last thing your want right? Your brain and body are too caught up in the painful receptors that trigger your brain, and in doing so it warns you from any movements.. I’ll show your how to break this cycle with more focused movements by yoga:
- Do these:
Lizard-Lower Lunge. The objective is to open up the right psoas muscle and your left inner thigh.
Cow Face Pose. When in this pose for several minutes, the muscles will loosen up, and when your back is pushed leaned forward, the spine will straighten up.
Happy Baby. This stretch helps loosen the inner groin muscles and will help realign the spine
If your can add these three very important stretches into your life…and yes every day, then your will reduce your lower back pain in less than months, and your pain will be removed from continuous day to day aching pain.
Now, It can take 25 minutes out of your day to include three different workouts, for 3 times a week at the minimum.
What if you’re pain is severe?
With more severe pain, you should in the chronic stage like:
- a herniated disc
- degenerative disc
- disc thinning disc
- spinal stenosis
- muscle and joints
- facet joint
…You should do it 3 to 5 times a week for the same time. The time is the vital step.
It can take a couple months to start feeling results. The pain lessens with time. You can reduce your pain to half of what it was in a year! Think about what it can do a year after. Preparing for the long haul is up to your body, and how it reacts.
3. The third stage is NEUROPHATIC pain. This is when your no longer have visible back pain problems, but the result of nerve damage. These nerves will continue to relay information to the brain. Nerves are malfunctioning in different area of your body. At this stage your could imagine how difficult it would be to include stretches… And it is. Incorporate a little of both Acute and Chronic Pain stretches.
Here are my ultimate suggestions:
Recommendation #1: Hamstring Stretching. Allows your to sit up straight when your muscles are activated. Everyone has a different level of flexibility, and it does not mean your need to reach your toes to get the best out of it.
Recommendation #2: Lizard-Lower Lunge. Opens up overall better movement, and will help your rotate easier.
*IMPORTANT NOTE: When your are stretching, hold these stretches for 10-30 seconds. Repeat it 1-2 times per day.
Build A Routine You Can Manage
I understand your live a busy life, and it can become hard to get stretching in just about every day. If you can manage to get in at least one of the following stretches I listed above in a day, you can build on that so you squeeze the rest in.
Before your know it, It will be like muscle memory. I highly advise starting your exercise regularly because in result it will switch your brain to thinking that your must stretch before and after.
Do you want to build and stay on top of a workout routine? If so, myfitnesspal – https://www.myfitnesspal.com/ has worked very well for me. It has helped me focus on warming up, stretching, and improved my discipline, to get it done! Check it out.
If you have any questions or comments, please feel free to leave me a message. I would love to hear what is working, or what you want to work for you. I will get back to you right away!
So far, we’ve focused on the broad view of lower back pain, and in the next chapters the focus shifts to narrowing in on your transformation.
We’ll focus on the lowest point in your body and move our way up.
The Remove Back Pain System
Now that you’ve been exposed to the fundamental building blocks of healing your back pain through exercises and stretching, it’s important to tackle one large issue, a DIAGNOSIS. Knowing what you are working with is key, so that you understand how to treat it much more closely. I’m going to give you two routes here.
If you have a degenerative disc, learn how to treat your disc naturally here.
If you don’t have a degenerating disc problem, but do have a herniated disc issue, see your natural herniated disc solutions here.