10 Best Stretches For Lower Back Pain And Stiffness
There are many types of stretches that you can do for your back. The muscles that surround your spine include your hamstrings, glutes, and piriformis. These stretches can help you strengthen these muscles and ease back pain. Try some of these exercises to improve your overall health.
Stretches That Stretch The Muscles That Surround The Spine
There are many benefits of stretching the muscles surrounding your spine, especially if you suffer from lower back pain and stiffness. The most important thing is to wear comfortable clothes and stretch slowly. You should also avoid bouncing during the stretch. You should also hold each position for between 20 and 30 seconds, and repeat at least five times. You can also practice neck stretches to help relieve neck pain and tension.
Gentle stretching can reduce lower back pain and stiffness and increase mobility. Try gentle stretches once or twice a day. If your back hurts or you’re unsure of what to do, consult a doctor first. Try gentle stretching once or twice a day and take a rest day in between. Make sure to follow the doctor’s guidelines. If you have a recent back or hip surgery, consult a medical professional before performing any exercise. Also, it’s important to warm up your muscles before stretching. Never push yourself too hard if you feel pain.
Stretches That Stretch The Hamstrings
Stretching your hamstrings is a crucial part of maintaining a healthy lower back. Sitting for long periods of time causes your hamstrings to shorten and flex. Practicing these stretches will make it easier for you to keep your lower back pain and stiffness at bay.
The first step in hamstring stretching is to get your knee and hip bent to 90 degrees. If you cannot achieve this, your hamstrings are likely too tight. The angle between your knee and hip should be around 20 to 30 degrees, and for men, it should be within 30 degrees. If the angle is greater than this, you need to stretch your hamstrings.
Stretches That Stretch The Glutes
There are several exercises that stretch the glutes. One of these is a kneeling stretch. While the left leg is bent, cross the right knee over the left thigh and bring the left ankle to rest alongside the right glute. To get the most out of this exercise, turn your head so your eyes are facing upward. Hold the pose for about 30 seconds.
Stretching the glutes can help prevent injury and enhance muscle strength, as well as improve flexibility. It is important to avoid bouncing during stretching, which can damage the muscles. Instead, perform the stretches slowly at a slower pace.
Stretches That Stretch The Piriformis
Piriformis muscle stretching is a great way to relieve back pain. This muscle is located in the buttocks, close to the hip joint. The sciatic nerve travels through this muscle, so it is important to work on stretching it. A common stretching technique is to bend one leg and pull it toward the opposite shoulder. Hold this position for at least 20 seconds.
This stretch is effective for easing lower back pain and is simple to perform. To do it, lie on your back and cross your ankle over your knee. While your right leg is bent, grab the thigh of the left leg and hold the position for about 20 to 30 seconds. The stretch can be more comfortable if you keep your bottom foot on the floor and use a headrest to support your head.