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Flexibility for lower back pain

Flexibility for lower back pain

Lower back pain is a common complaint, and can be caused by muscle strain, incorrect posture, overuse and injury to either muscle, ligaments or discs that support your spine.

Mismanagement of muscle injury can, over time, lead to an imbalance in the spine which in turn places constant tension on bones, ligaments and muscle.

 

It is important to consult your physician if you’ve been experiencing back pain for more than a week, in order to make a correct diagnosis and guide you to the correct rehabilitation program, as different injuries require different treatment protocols.

 

Lower back exercises focusing on flexibility and strengthening can be a useful tool to alleviate lower back pain

Flexibility is likely to help restore balance in your spine, while strengthening exercises will concentrate on stabilizing your spine.

Rehab programs focusing on strengthening lumbar muscles combined with proprioception and core stability will reduce lower back pain if done correctly and regularly. Delve deeper into understanding the core by reading The Case for Core.

 

A common cause of lower back pain is a lack of flexibility through the hips. The hips include your hamstrings, hip flexors and gluteus muscles. We’ll take a look at basic exercises you can do to alleviate pain caused by hip inflexibility.

 

Note: All stretches should be pain free. If you feel discomfort, stop the exercise as you may not be ready to do the specific stretch.

Please consult your physician before doing any of these exercises.

 

1- Quadriceps Stretch

1

1

Using a towel, or band, lie on your stomach, attach the band to affected

foot and pull your heel to your butt. Hold this stretch for 1 min. Repeat

3 times.

 

2- Hip Flexor Stretch

2

2

Kneel with affected knee on the ground, same side arm goes back

causing pelvis (hips) to shift forward, and back to extend. Hold for 20-

30 seconds. Repeat 3 times.

 

3- Adductor Stretch

3

3

stretching. Hold for 20-30 seconds. Repeat 3 times.Prop the inside of your ankle up on a table, lean into the side you’re

 

4- Hamstring Stretch

4

4

Prop the back of your heel up on a stable surface, keep your back straight, and

lean forward at the hips. Hold for 20-30 seconds. Repeat 3 times.

 

5- Dynamic Hamstring Stretch

5

5

Lie on your back, reach hands behind your knee, keep knee at 90

degree angle, and kick up until you feel stretch. Repeat 15-20x each

side.

 

6- Sidelying ITBand Stretch

6

6

Lie on your side, use a towel, or band and pull foot back as if stretching

quadriceps, use opposite foot to push down on distal part of leg. Hold

this stretch for 1 min. Repeat as needed.

 

 

7- Glute Stretch

7

7

Prop the outside of your ankle up on a table, make sure leg is at 90

degrees, keep your back straight, and lean forward at the hips. Hold for

20-30 sec. Repeat 3 times

 

8- Prayer, Cat & Camel

8

8

Start on all fours. Prayer- Exhale as you sit back onto heels, lower head,

tuck chin and reach arms out. Cat- Inhale as you arch the back up and

hollow out abdominals while head remains tucked. Camel- Exhale and

lower abdominal and reach chin towards ceiling. Tuck chin and sit back

into Prayer position. Repeat 5 times.

 

By Letitia

Categories: Uncategorized

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