2 Lower Back Stretches For Instant Back Pain Relief

2 Lower Back Stretches For Instant Back Pain Relief

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There are a lot of ways in which you might injure your lower back. Some of these issues might include a slipped disk, ligament sprain, muscle strain or maybe joint trouble. Most lower back pain typically comes about following over exertion like improperly lifting heavy loads, bending over for extended periods of time or turning your spine in an clumsy manner.

Most of the people think that once they injure their back it is best to just rest, relax and not move whatsoever. However, this may actually slow your recovery process according to some Orthopaedic Pros, who suggest carrying out basic lower back stretches as an alternative.

Before you start stretching your back, check out the list below for some reminders:

1. Garments should be comfortable and loose enough to allow the stretches to be completed without restriction.

2. Warming up your muscles is vital and it could be as simple as going for a brisk 5 minute walk or just marching in place.

3. You should not be sensing any sharp pains when stretching, by no means over extend as you can do injury to your ligaments, back muscles and even cause the your disk can be displaced.

4. Hold stretching positions. Do not ever bounce or do sharp moves AND ALWAYS come back to the beginning stance gradually.

5. Keep ab muscles tight through the workout.

Two easy back stretching exercises are the cat stretch (or cat arch) and the standing back extension. These stretches are good for back pain relief while concurrently building up and realigning the back muscles.

How To Perform Cat Stretch

Start off on all fours (hands and knees). Arch back downwards towards the floor while breathing in and moving your chin towards the ceiling. Next breathe out moving your chin into the chest and arching the spine upwards towards the ceiling. Maintain each position for 10 seconds and execute 5-10 reps.

How To Do Standing Back Extension

Stand straight with your feet hip-width apart and hands at your sides. Carefully bend your upper body backwards from your waist. Go as far back as you comfortably can while look up at the ceiling. Keep pose for a count of 10, then loosen up and gradually come back to standing upright. Perform 5 repetitions and steadily add stretches 2 at a time as this routine gets easier.

These kinds of lower back stretches can be done each time you feel muscle pain in your lower back. Carrying them out frequently helps your core muscles to loosen up and keeps lower back pain from reoccurring.

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