The stretches below are dynamic stretches, meaning you can do them as part of a warmup or anytime during the day to alleviate tension. “Short-term benefits of stretching have been documented as quickly as immediately following exercise and also after as little as 7–10 sessions in an intensive program or as short as 3–4 weeks of stretching at least twice per week.” One great thing about stretching is that the benefits are almost immediate, she adds. ” “Restrictions in range of motion caused by tight, stiff muscles not only negatively affect how you move when exercising and when going about everyday activities, it also affects how you feel physically and mentally.” “Regular stretching, utilizing a variety of flexibility training techniques, including dynamic, range-of-motion movements, is vital to our overall health and well-being,” explains Jessica Matthews, an award-winning fitness instructor and author of “ Stretching to Stay Young. Certain kinds of stretches can be performed anytime of day to help alleviate tight spots caused by a workout, poor posture, sitting at your desk or everyday activities. Perform this stretch in half kneeling.Stretching isn’t only a post-workout thing. Moving better through your hips can take pressure off your lower back helping it feel better. Like your gluteal muscles can be tight with lower back pain, so can the muscles around the front of your hip. Feel a stretch around your ‘back pocket’ area. Grasp your right knee with both hands and gently pull it in towards your chest.Place your right ankle on your left knee.Sit tall in a chair with or without your back supported.Remember to stop if pain is increasing.Hold for 30 seconds as you slowly breathe in and out then repeat the other side.You should feel a stretch around your “back pocket” area. Using both hands gently pull your right lower leg towards your left shoulder.Reach your left hand to your right ankle and gently pull the ankle towards your left shoulder.Lie on your back and bring your right knee towards your chest.It’s performed lying face down on a firm surface, a bed or the floor. The ‘sloppy push-up’ is a stretch used for pain which increases when bending forward or sitting. Instead seek specific advice from your physiotherapist. If they increase your pain levels please do not continue. But that discomfort should lessen as you continue. Instead their purpose is to lessen the pain you are currently experiencing. In the early stages the purpose of stretches for lower back pain is not to have you move as far as possible. If you are doing some stretches before you see a physiotherapist, remember to move gently. If you are suffering from lower back pain, these stretches may be helpful for you to try. Also, being less sore usually means you are less grumpy, and a nicer person for everyone else to be around.īelow are five stretches that physiotherapists use with people with lower back pain. When you can move without strong pain, you tend to recover faster. This makes it easier to do your day-to-day activities. Stretches for lower back pain help improve restricted movement. Even though the pain is not dangerous, it’s helpful to try and reduce it, or keep it under control. Stretches for lower back pain often help to reduce the intensity of your pain.
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