If you deal with lower back pain, you’re not alone. Over 80% of people will experience pain in their lower back at some point in their lives. Whether you spend long hours sitting at a desk or engage in intense physical activities, lower back pain can be disheartening and can significantly impact your daily life. Fortunately, there are simple and effective stretches that can help not only alleviate lower back pain, but can also help prevent it from happening.
The lower back supports the weight of your upper body and facilitates movement, therefore when it’s in pain, everyday activities seem to be more difficult. Some common factors that trigger back pain are; poor posture, weak muscles, muscle imbalances, and excessive strains. Others could be inactive lifestyles, improper lifting techniques, and age-related degeneration of the spine.
Try incorporating these 6 essential stretches into your daily routine to relieve lower back pain and prevent it in the future:
Cat/Cow - This stretch helps improve spinal mobility and releases tension from the upper back and neck.
Thread the Needle - This is a full body stretch and allows a small twist in the spine. It opens your shoulders, neck, arms, chest and upper back.
Figure 4 - This stretch focuses on stretching your hips to relieve lower back pain and increase flexibility.
Cobra press up - Performing the cobra press up improves posture to relieve lower back pain and increases flexibility.
Child’s pose - Child’s pose benefits the lower back (along with other parts of the body) in many ways. It opens your hips, stretches your spine, relaxes your back muscles, and increases blood flow to your head and neck.
QL rotation - the quadratus lumborum (QL) is a muscle located in your back that runs from the top of your pelvis to your bottom rib. It supports good posture and helps stabilize your spine while bending in any direction.
Lower back pain can put a damper on your daily activities, but with regular stretching, you can prevent and alleviate discomfort. If you have a pre-existing condition or experience consistent pain, schedule a visit with a Renew Physiotherapist near you for an assessment and personalized plan to get you back to doing what you love, pain free! Take care of your spine, and it will support you for years to come.