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.
I’ll admit something about stretching…
it is not the most glamorous part of a workout, or your day to day activities, but it is your natural dose of medicine.
Integrating stretches into your exercises will definitely help your improve on flexibility like you’ve never thought of.
People either have the misconception that stretching actually works, and that all stretches are equal, not so much the case.
I want to break things down piece by piece for the best lower back pain stretches your can benefit from, and from each of the following stages your might find yourself in:
- Acute pain, sub-acute – 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 on how to do it. Do you want to know the real reason people either take more time to recover, or injury their lower backs?
Drum roll please…It is because they do not stretch to APPROPRIATE standards. YIKES!
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. It’s a step by step process…
Whether you are performing a stretch or a variation such like yoga, there is a difference, and you should follow a particular goal.
Certain stretches will be better for you, while others will cause more pain. First and foremost, Yoga is rewarding for:
- Acute pain
- Chronic pain
- 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:
Toe Touches. This exercise puts greater stress on your discs 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.
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 butt muscles to extend your hips. When this muscle is tight, you can not sit up straight, and it will lead to more sever degenerative disc.
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:
Lizard-Lower Lunge. The objective is to open up the right Psoas muscle and your left inner thigh.
Switch legs and repeat the process.
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
Here is the BEST stretch in my opinion, and from my physical therapist.
The Cobra/McKenzie Stretch. Do you need help lengthening your entire spine, and increasing flexibility?
This is the most Potent stretch you can use, bar none. I’m delighted to show you how to do it.
What do you do when your psoas muscles are tight, causing you to have nonspecific chronic lower back pain? Here is what I use:
How to do:
- Start by placing one knee on the ground, while the other one is up
- Place your hands on top of the knee that is up
- Extend your back leg out, keeping that knee bent
- Keep your back straight
- Lean in forward
- Feel the stretch in your psoas muscle
- Hold it for 10 seconds
- Come back into position
- Switch legs
In three simple steps:
- Find a flat surface, preferably a yoga mat., and lay down on your belly
- Place your hands palm down below your shoulders
- Lift up and curl your chest away from the floor
Knee To Chest.
If your can add these exclusive and very important stretches into your life every day, for about 3-4 times a day, then your will reduce your chronic and acute lower back pain in less than 2 months..
Now, It can take 25 minutes out of your day to include three different workouts, for 3 times a week at the minimum. With more severe pain, you should in the chronic stage like a herniated disc, or if it is sciatica, 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.
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 your can manage to get in at least one of the following stretches I listed above in a day, your can build on that. 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.
To ensure that you stay on the right course with stretching, I have made an article where you can easily incorporate stretching into your lower back exercising routines. Make sure to check out the article on how relive your lower back pain with exercising right here.
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!