Most people experience lower back pain At some point, from light to annoying to weakening. Common reasons include poor posture, muscle tension, injury, or spending too much time, especially with a minimalist posture. Sometimes, it is associated with more serious issues such as a herniated disc or arthritis, but often, it is just the result of everyday habits or activities.

Stretch at home There is a way to manage and prevent lower back pain, whether discomfort is from a long day on your desk or especially taxing workouts. Regular stretching can help improve flexibility, to remove muscle tightness, and Support better currencyWhich will then help you to avoid ongoing stress and pain. This is a simple but effective way to keep your back healthy and functional.

If you are experiencing pain, which is difficult to manage or which cannot be given relief by stretching and resting, contact your healthcare provider.

Benefits of pulling your lower back

Stretching helps to keep you flexible and strong and is a way to combat the effects of at least-to-move habits that affect your lower back. One of the most famous benefits of regular stretching is a better flexibility. When you constantly stretch, your muscles become more viable, so you can reach more and more range of motionWhich makes everyday activities easier and reduces the risk of injury by helping your body grow more independently and efficiently.

Another helpful Benefits of stretching It has its ability to reduce muscle stress. Spending a lot of time in sitting, working out, or even tension can be tight and uncomfortable to your muscles. Stretching helps to give up this stress so that your muscles can relax and return to their natural condition. Stress or other physical reasons can quickly cause tension and pain in the lower back.

One of the most immediate and noticeable benefits of stretching is how it can relieve pain by deliberately loosening the muscles and reducing stress – especially when combined with deep breathing. Stretching and deep breathing can target tight muscles, promote circulation, reduce pressure on the spine and surrounding muscles, reduce pain and encourage treatment.

Stretch in lower back to try at home

If you are new to deal with lower back pain or work, starting with a simple, beginner-friendly stretch at home is a great way to feel stronger than taking action to help you feel better. These gentle stretch still provide relief and improve flexibility in your lower back. Here is a step-by-step guide for some best beginning stretch that you can try.

Baby currency

Baby currency There is a popular yoga posture that spreads the lower back, hips and thighs. Keep your arms extended or bring them with your body, which also looks more comfortable.

1. Start by kneeling on floor or A Yoga mat With your big toes touching and your knees separated.
2. Sit back on your heel.
3. Gently move your arms forward, lower your chest towards the floor, while you extend your arms in front of you.
4. Relax your forehead on the ground and breathe deeply. (If it is uncomfortable to place your forehead on the floor, then relax it on the yoga block.)
5. Hold this condition for 20 to 30 seconds, feel a gentle stretch with your spine and lower back.

Cat-Ice currency

Matoska recommended Cat-Ice currencyWhich is often part of the restoration of yoga. It helps to relieve stress of the lower back and abdominal muscles. Focus on moving your spine easily and slowly, mating with your breath.

1. Go directly under your shoulders with your wrist on your hands and knees and go to your knees under your hips.
2. Start with a “cow” posture by applying the arches of your back, drop your stomach towards the floor, and raise your head and tailbone towards the sky.
3. Hold for a few seconds.
4. Going your back, stuck your chin on your chest, and pull your stomach button towards your spine and go in a “cat” currency.
5. Alternatives between these two positions for 10 to 15 recurrence, walking with their breath.

Pelvic inclination

Pelvic tilts Help raise your back and abdominal muscles with a dynamic movement. Pay attention to using your main muscle to move your pelvis rather than pushing with your feet.

1. Lie on your back with your knees and in addition to flat, hip-width to your feet on the floor.
2. Give your arms relax from your sides.
3. Tighten your abdominal muscles and tilt your pelvis slightly upwards and press the lower back in the floor.
4. Hold this condition for 5 seconds, then relax.
5. Repeat 10 to 15 times.

Knee

Timothy o’Sullyan, MDA physicist with the Atlantic Medical Group orthopedics in Wayne of New Jersey recommends a knee-to stretch to reduce the lower back pain. It works to the fourth lower back fourth lumboram muscles, which helps to build the back side wall.

1. Lie flat on your back with your knees and flatten the feet on the floor.
2. Gently bring a knee to your chest, holding the back of your thigh or calf.
3. Pull your knee closer to your chest and hold the lower back in the floor.
4. Place your other leg flat on the floor and relax in the lower back of your back.
5. Hold the stretch for 20 to 30 seconds, then switch to the legs.
6. Repeat two to three times on each side.

Pretzel stretch

Our experts love Pretzel stretch for lower back, glutes and hips. Keep your spine long and bend your back gently to avoid stress.

1. Sit on the floor directly with your feet with your feet.
2. Cross your left leg to your right, place your left leg on the floor next to your right thigh.
3. Turn your torso to the left, press your right hand and press outside your left knee to deepen the stretch.
4. As soon as you bend your body, place your left hand behind you for support.
5. Hold this condition for 20 to 30 seconds.
6. Switch and repeat the sides.

Scorpion stretch

Scorpion stretch Helps release stress in the lower back, hips and chest. This stretch should feel like a soft twist, not a forced movement.

1. Lie down on your stomach, the weapon extends to the sides in a “T” position.
2. Raise your left leg and bend your knee, then move it over your body and towards your right.
3. Keeping your chest and arms on the ground, aim to touch your left leg on the floor near your right hand.
4. Hold the stretch for about 15 seconds.
5. Return to the initial position and repeat on the other side.
6. Gradually move forward and only allows your flexibility.

Bird dog

Bird dog There is a great exercise that targets your back, core and glutial muscles. O’Sullivan suggests the step that you support your spine and improve stability and balance by strengthening low back pain muscles. Avoid climbing on your back or bending your hips. Keep your movements slow and control, and focus on maintaining balance and maintaining a straight spine to the whole practice.

1. Start in a tabletop position on your hands and knees. Your hands should be under your shoulders, and your knees should be directly under your hips.
2. Looking down on the floor, keep your back flat and in a neutral position.
3. Tighten your abdominal muscles to stabilize your core.
4. Extend your right hand directly to the height of the shoulder in front of you, as well as take your left leg directly out of you at the hip height. Both your hands and feet should be aligned with your torso.
5. Hold this condition for two to three seconds, maintain balance and keep your back flat.
6. Gently return your hands and legs to the initial position.
7. Expand your left hand and right leg to repeat the movement in the opposite direction.
8. Continue in turn for 10 recurrence on each side.