There are so many causes for low back pain I could probably write a book about it. So, that’s not what this post is about. This post is about prevention. Preventing low back pain is as simple as stretching. It’s easy and involves no equipment.
With low back pain affecting over 30 million Americans every day, it’s a growing problem. Why are so many suffering from it these days? That’s a subject for debate. I suspect, though, that the automobile and television viewing are contributing factors. If you’re not active and your muscles atrophy (especially those in the abdomen), your back can be left vulnerable to pain.
But I’m not here to lecture readers about lifestyles choices. I’m here to help. This post offers some simple guidelines to help you stretch every day and avoid low back pain. It only takes a few minutes of your time, aids circulation and flexibility and improves your muscle tone. All that for only a few minutes a day!
Stretch every day and avoid low back pain, by building yourself up to last. Read on and see how easy it is.
The basics.
These basic stretches address muscles groups that become tight and inhibit your lower back from functioning normally. Keeping them limber really helps.
- Tilt-up: I’ve just mentioned the importance of the abdominal muscles, above. When these are tightened, the curve in your lower back is reduced. The tilt-up is a stretch which promotes stronger abs to support this injury-prone part of your back. Lay down and bend your knees, with your feet flat. Now, tighten your abdominal muscles. You’ll notice that as you do this, your lower back will be pressed against the surface you’re lying on. Hold for a count of five. Repeat 3 times to start, working up to 5, or 10, if you can.
- Glute-relaxer: Your gluteus muscles also support your lower back, by creating a solid base for it to operate from. Keeping the large muscles in your posterior supple is another way to help your back stay healthy. Lying on your back with your knees bent, draw the knee of one leg up to your chest. Breathe consciously. Now do the same with the other side. Hold both knees in position for a count of 20. When you feel comfortable, do first one side and then the other for the same count.
The Bridge.
Once you’re comfortable with the two deep stretches described above, you can add this move, interspersing it with your stretches.
Again, lie, on your back, with your knees bent. Your feet should be right under your knees. With your arms at your sides (hands palm down), push up with your buttocks until your body, from shoulders to knees is in a straight line. While you’re in this position, keep your abs tight. Notice how your glutes and hamstrings feel. They should be engaged. Hold for 5 and repeat 5 times.
It’s easy to stretch every day and avoid low back pain. This simple routine can really help. Contact us for more.
