Menu

 

In this article we will be focusing on the effect that tight muscles can have on the production of acute and chronic pain and will show you 5 Stretches to Relieve Lower Back Pain.

Pain in the lower lumbar region of the back has become a universal problem due to an increasingly inactive population. When it comes to muscle and joint pain, the cause is most often due to either tightness or weakness or some combination of the two. 

With more and more people spending a great deal of their day in a seated position, the rates of low back pain has exploded. Who knew that the “chair” could be such a danger to human health? As always it’s not the action itself, but rather the over use that is the problem. When people spend extended periods of time in a seated position, the muscles of both the anterior (front) and posterior (rear) compartments of the upper leg are chronically contracted. The ongoing isometric (non-moving) contraction leads to a tightening of the muscles and a restriction in range of motion around the hip joint.

Related: The MOST Common Misconception About Meditation

If the quad and hip flexor muscles on the front of the leg end up being the tighter of the two, they will create and exaggerated anterior (forward) pelvic tilt. When the person finally does stand up, the curve of the lumbar spine is pushed into extreme flexion, causing the parispinals, erectors and QL muscles on the lower back to go into spasm causing achy and often sharp stabbing pain. To make matters worse, the core muscles which should correct the anterior pelvic tilt, become totally disengaged, allowing the stomach to bulge out. With the core muscles (who should be taking the brunt of the load) disengaged, the accessory muscles in the lower back work overtime to keep the body upright, and this is where the wheels totally fall off the bus!

Related: Is QiGong The New Yoga?

The remedy to the situation is to spend a little time at the end of the day loosening up the hips and thighs so that you don’t end up with added fatigue, pain and discomfort in your lower back.

 

5 Stretch to alleviate lower back pain

1. Short hamstring Stretch – Using a chair for balance, place your weight on your left foot with your knee bent. Extend your right leg out in front of you with your toes flexed up. While holding the back of the chair for balance, push your hips backward and away from the chair until you feel an intense but manageable stretch in the back of your right leg. Make sure to keep your head and chest up and back as straight as you can while you hold the stretch. Hold the stretch for a count of 10 long, slow, diaphragmatic breaths. This will amount to about a minute and will ensure that you don’t hold your breath while you stretch. Switch legs and repeat.

2. IT (iliotibial band) Stretch – Stand with your feet together, while holding on to a chair for balance at your right side. Cross your right foot in front of your left and place it on the floor beside it. While you hold the chair with your right hand for balance, push your hips to the left. As you push your hips to the left, reach your left hand over your head and to the right until you feel an intense but manageable stretch down the left side of your body. Hold the stretch for a count of 10 long, slow, diaphragmatic breaths. This will amount to about a minute and will ensure that you don’t hold your breath while you stretch. Switch sides and repeat.

3. Quad Stretch – Lay on your left side with your legs straight. Bend your right knee and grasp your right ankle with your right hand and pull your right heel in close to your glute. Bend your left knee and bring your left leg forward. Place your left heel on your right thigh and use your left heel to push your right leg backward until your right knee is behind your right hip. Hold this position until you feel an intense but manageable stretch in the right quad muscles (upper thigh). Hold the stretch for a count of 10 long, slow, diaphragmatic breaths. This will amount to about a minute and will ensure that you don’t hold your breath while you stretch. Switch sides and repeat.

4. Internal Rotation Stretch – Lay on your back with your knees bend and your feet flat on the floor slightly wider than shoulder width. Allow your right knee to internally rotate down toward your left ankle. Make sure to keep your right knee pointed up at all times. As you rotate your knee down, allow your right glute to lift off the floor, while keeping your right shoulder in contact with the floor. Hold the stretch for a count of 10 long, slow, diaphragmatic breaths. This will amount to about a minute and will ensure that you don’t hold your breath while you stretch. Switch sides and repeat.

5. QL (Quadratus Lumborum) Stretch– Lay on your back with your knees bend and your feet flat on the floor slightly wider than shoulder width. Allow your right knee to internally rotate down toward your left ankle. Cross your left knee and shin over your right leg and allow the weight of your left leg to press your right knee toward the floor as it rotates your spine exerting a stretch on the right side of your lower back. Keep your shoulders in contact with the floor as your lower body rotates to the left. Hold the stretch for a count of 10 long, slow, diaphragmatic breaths. This will amount to about a minute and will ensure that you don’t hold your breath while you stretch. Switch sides and repeat.

This Stretch routine can be done as often as you like. However, make sure to never perform static stretches like this first thing in the morning when the body is cold. Afternoon, evening or after exercise is best. When is comes to flexibility if you don’t use it, you lose it!

…give it a try!

 

5 Stretches to Relieve Lower Back Pain

Tags: Health

Bodhi Batista, R.Ac

For over twenty years, Bodhi Batista has been motivating and educating people of all ages, to lead healthier lives by building stronger, healthier bodies. With formal training in Sociology and Kinesiology from The University of Western Ontario combined with several fitness consulting certifications, including the American Council on Exercise (A.C.E.) and the International Institute of Medical Qi Gong and an honors degree in Acupuncture from the Toronto School of Traditional Chinese Medicine. Bodhi's patients have come to trust and depend on his diverse wealth of knowledge in all aspects of health, nutrition, flexibility, muscular conditioning, philosophy, meditation, and martial arts.
You may also like

HOORAY!

I am so excited to share this guide with you and have you as a new reader.

About once a month we send a newsletter with our latest on living a greener and healthier life.

Let me know how you like the guide.

 

Success! Detox Your Life is on the way, check your inbox.

SPECIAL OFFER!

READY TO DETOX YOUR HOME?

Get my free 10-page eBook on how to "Detox For Life" and break up with toxic chemicals lurking in your home for good!

Plus get VIP access to the latest in News, Trends, and Solutions on living a more sustainable life.

Success! Please check your inbox.

Pin It on Pinterest