Low back pain is the most frequent cause of disability. Fortunately, you can treat your lower back pain without surgery or drugs.If you suffer from low back pain, one of the most important things you can do to relieve lower back pain is stretching. Stretching allows your blood to circulate to muscles that cause lower back pain. Here are 4 stretches that you can use to relieve lower back pain.
Supine Hamstring Stretch
Lie on your back with your knees bent, take a strap or belt and loop it under the ball of one foot. Holding the strap or belt at each end, and straighten your leg toward the ceiling. Use your hands to pull your leg backwards towards your chest; you will feel a stretch in the back of your thigh. Hold for 3-5 minutes and then switch legs and repeat for another 3-5 minutes.
Knee down twist stretches the back muscles, realigns and lengthens the spine, and hydrates the spinal disks. Lay on your back, and bend your knees into your chest, keeping your back flat against the floor. Extend arms to your sides, aligning hands with shoulders, palms touching floor like a T. Keep your knees together and lower them to the right side of your body, keeping your back flat on the floor. Hold for 1-2 minutes, and then press your knees in the other direction.
Lay flat on the floor on to your stomach for sphinx pose and prop your chest up off the floor with your forearms. Make sure that your elbows are directly under your shoulders and press down with your palms and the tops of your feet. Rotate your pubic bone forward. You will feel some pressure in your lower back, which means the stretch is working. Hold for 1-3 minutes.
Legs Up the Wall
Begin by sitting on the floor with a wall next to your side. Lay on your back with your feet up on the wall. Scoot your buttocks forward until they touch the wall, and your legs are straight. This stretch is not only good for the lower back, but also it reduces edema in the legs and feet, and relieves tired leg muscles.
Kneel on the floor on all fours. Bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip. Square off your hips toward the ground. Bend forward. Widen the elbows and place one hand on top of the other as a pillow for your forehead. Hold 2-3 minutes and then repeat Pigeon on the left side.