Effective Lower Back Stretches For Pain Relief
Lower back stretches have two functions - to remove your lower back pain and to gain flexibility. If you suffer with back pain or sciatica, then stretching is a common tool used to ease pain.
However, it only ever removes part of the cause of your pain...
This web page will demonstrate a few lower back stretches that are essential for back pain relief, but also outline the common mistakes made with stretching.
Once you understand more about the importance of effective stretching, you will realize how simple it is to remove your pain.
The Three Rules of Using Effective Lower Back Stretches
Okay ... everyone knows how to stretch, you have likely stretched a hundred times before - whether it is before exercise, to ease some muscle tension or if you have had back pain in the past, then to relieve your aches and pains.
For most people though, the relief in pain or increase in flexibility was short lived. Why?
Unless you understand the rules of stretching you are more likely going to get temporary relief at best.
The rules are:
Rule #1 - Knowing What To Stretch
In lower back pain relief, knowing the right muscles to stretch is key. There are many muscles in your lower back, yet most are not causing your pain. In fact for most people there are only two or three muscles you need to stretch to get quick and lasting relief from pain.
How you work these out is knowing which imbalance you have. Spinal imbalances are the cause of back pain, it is not how you lifted, carried an object, your posture or any other daily activity. The causes of lower back pain relate to imbalances that develop over time, which then cause muscles to tire, tighten and joints to do the same.
With each imbalance (there are 4 main imbalances) there are specific muscles you need to stretch to get relief. This is why knowing how to detect which imbalance you have is the only VITAL skill to learn to relieve back pain, and why we teach you this free of charge (no matter which back pain program you decide to use). Click the link below now to learn how to detect your imbalance and which lower back stretches you need to use.
The next rule is also important...
Rule #2 - Knowing How To Stretch
You are likely aware of the standard lower back stretches that everyone does, where you place the muscle under tension and hold that position for a minute or two until the muscle relaxes.
Studies have shown this to have poor success (and slow success) at relieving pain. There are certain methods of stretching that are more effective and quicker at getting results. Knowing how to stretch effectively is the key.
Once you can stretch effectively you will find muscle can relax within a few seconds, but to speed this up even faster and to make sure you keep the muscle relaxed for longer, you need to be aware of the final rule...
Rule #3 - Knowing When To Stretch
Stretching is used to get muscles to relax, however if you use the muscle immediately after you have stretched, the muscle will contract and shorten once more.
To keep a muscle relaxed, to train it to stay in a more relaxed manner and therefore ease pain faster you therefore need to stretch the muscle and then keep it relaxed.
To do this the best time to stretch is just prior to bed. You use your lower back stretches and then go to sleep. That way the muscle s stay relaxed, the imbalances present ease and pain will settle quicker.
So understanding these rules makes it easier to get lasting lower back pain relief.
But what muscles should you stretch and why...
The Best Lower Back Stretches
There are certain muscles in your lower back and legs that relate to the imbalances in your pelvis and lower spine. There are muscles that relate directly to the twisting that occurs there and muscles that are more likely to be tight.
There are even certain muscles that hold Trigger Points that commonly refer pain to the lower back that need addressing also.
Again, you only need to stretch some of these muscles, the ones involved in your particular Spinal Imbalance. If you stretch the wrong side you are basically increasing the imbalance and can therefore slow down the relief from back pain. So make sure you know which imbalance you have before stretching, the same applies when using exercises for lower back pain, you need to know which muscles to target to make sure relief occurs.
The following are the main muscle groups to stretch and a short video demonstrating each stretch.
Hip Flexors - these muscles attach into the front of the lower spine and again into the top of your thigh. They keep the curve in your lower back, help with bending, walking and many other lower back movements. If tight a common cause of pelvic imbalance.
Hamstrings - the muscles in the back of your thigh and like the hip flexors one of the major muscles relating to pelvic and lower back imbalance.
Adductors - these are your inner thigh muscles and are seen as tight in almost all lower back conditions.
Quadratus Lumborum - your flank muscle, which runs from the base of your rib cage o the top of your pelvis. Like the adductors seen in almost all lower back pain situations as at fault, also one of the more common muscles to develop trigger points that refer pain to the lower back.
Erector Spinae - the muscles that run either side of the spine. Commonly tight due to over activity when imbalances occurs. Also common for trigger points and generally tight.
The following video briefly outlines these muscles and how to stretch them...
How To Make Sure You Get Lasting Relief
Stretching is an effective tool for lower back pain relief, but muscles are only ever part of the cause of your pain.
The trigger points that have developed need to be removed ... joints need to be in balanced and mobilized to take pressure off the muscles ... inflammation needs reducing if present .. and a few other factors need addressing.
There are many ways to relieve back pain; there are also many different types of back pain treatment that are effective. But learning how to correct imbalances your self, at home, is still the most effective way to get lasting relief.
To achieve this you need to learn as much as you can about your pain, why it happens and the simple techniques you can use to get relief quickly but to also make sure you prevent back pain in the future.
Click the links on the right to browse through our site to learn more about these skills you can learn and develop, and if you wish to learn more about our program that teaches you all these skills, remains the only COMPLETE back pain program available, then simply click the link below.
Lower back stretches are simple to use as long as you follow the rules above, detect your imbalance and then apply effective techniques to return your spine to a healthy state. Click the link below to learn more now...
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All material herein is provided for information only and may not be construed as personal medical advice. No action should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being. The information is provided with the understanding that the publisher does not enter into a health-care practitioner/patient relationship with its readers. The publisher is not responsible for errors or omissions.
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