Technique of Lower Back Stretches for Pain Relief

Too long sitting and standing with bent body often makes you suffer from back pain. Prior to cope with a variety of drugs; try to overcome this by lower back stretches for pain relief. Many move and exercise proved more effective to cope with back pain that you experience. Some of the exercises that you can do to relieve your back pain include:

Technique of Lower Back Stretches for Pain Relief

1. Stretching

Stretching is shown to have the same benefits of yoga to alleviate the symptoms of back pain. Stretching in any form, whether static or dynamic stretching (moving to the full range of movements), proven to help increase flexibility and reduce the risk of back pain.
One stretch you can do that is half lunge movement. The trick; stand with your left foot in front. Bend your front knee to form a 90 degree angle. Straighten your right leg behind to a few centimeters from the floor (this is called a lunge position). Rotate your hips to the right slowly until your abdominal muscles a little interested. Hold for 20-30 seconds, and do on the opposite side of the body.

2. Yoga

People who practice yoga often turned out to have the endurance of pain was higher than that not doing yoga. Yoga combines stretching exercises, strength, and balance poses that help prop up weak muscles, and relaxes tense muscles. Yoga is also a sport that can relieve stress.

To eliminate the pain of back pain, try to move the child pose. Sit cross-legged on the heels. Then bend the body forward until it touches the floor face. Expand arm forward, and hold this position for 30-60 seconds.

In addition to child pose, other movements that can be done to cope with lower back pain that is supine hamstring stretch. The trick is by lying on your back; bend your right knee to your chest and put a rope or rolled-up towel around the ball of your foot. Straighten your legs toward the ceiling. Press out through both heels. If your lower back feels tight, bend your left knee and place the foot on the ground. Hold for 3-5 minutes and then switch to the left to let for 3-5 minutes.

Lie on your back, bend your knees to your chest and bring your arms out like the letter “T”. As you exhale lower the knee to the ground on the right, keep both shoulders pressing firmly. If you lift left shoulder, lower your knees away from your right arm. Hold for 1-2 minutes each side.

Do it anyway sphinx for better results. Begin by lying with abdominal movement as a pedestal and arm as a crutch. Put your elbows level with your shoulders. Give a firm pressure on your palm hand and your feet tips. Give your pubic bone a pressure to the front. Feel that your lower back will get the sensation, to handle it you should keep your breathe. By doing this, your blood flow is allowed go down to the lower part that need to be healed. Stay in the position for one to three minutes.

Pigeon movement is the next stretching movement. From crawling movement, put your right knee behind the right wrist, put your lower legs on a diagonal towards the left hip. Take action to square off your hips to the ground. Then do the movement leaned forward. Extend the elbow and put one hand over the other as a pedestal for your forehead. Stay on the position for two until three minutes, after that you can switch to the left side. Do it also for two to three minutes. If this movement interferes with your knees, it is better that you should not do the thread needle movement.

However if you feel okay with pigeon movement, you can continue with mot thread the needle stretching. Repeat on your back and put your knees to bend movement and feet flat on the ground. Repeat on the right knee bent to form a figure four, put it outside to the left ankle right thigh. Then do the movement of the left leg is lifted so that the left thigh parallel to the ground. Thread your right hand in your leg which is opening and interlace your hands behind your left thigh. Stay on the position two to three minutes. Repeat the same movement for other side with the same time.

Finish your workout with legs up the wall. Make your butt as a beacon to the wall and put your legs up the wall. All this is done to get the relaxation of the muscles of the lower back and stagnant fluid channel of the foot and ankle. Stay on the position for five to ten minutes.

3. Weight Training

The physical therapists have long advocated against back pain by using weight training. This exercise is thought to enhance the strength of the body, and restore bodily functions such as when conditions are normal. This exercise is also able to stabilize and strengthen your body. Back pain can occur when the muscles of the back are not ready for a particular movement, such as lifting a heavy box or carrying children.

The movement of lower back stretches for pain relief that you can do is squat body. Stand with feet shoulder width apart, and then bend your knees up in a sitting position (this is called the squat position). Cups arms forward, then lift your hips up to a standing position, bend your knees more like a sitting position. Hold for one count, and repeat 10-15 times.

4. Pilates

A Canadian study found that patients who experience back pain is not too severe to heal after doing Pilates exercises for four and a half hours a week, compared to just doing a doctor’s care. Pilates can strengthen the core muscles that support the spine, thereby reducing the risk of injury. Pilates is also able to increase the flexibility of the body making it easier for the body to move without pain.

Movement can be done to reduce back pain is pelvic tilt. Lie on your back on the floor, and then bend your knees. While exhale, lift your hips slightly upward (in yoga, this position is usually called bridge pose). Keeping your buttocks and spine is not too far from the floor. Hold for a few seconds, then inhale and return to the neutral position (the floor). Repeat five to ten times. These are the techniques of lower back stretches for pain relief that you can do. Do the exercises regularly and get healthy!

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