If you’re experiencing lower back pain, you may be wondering what you can do at home to find relief. There are various ways you can effectively alleviate lower back pain – stretching is a helpful tactic.
Here are some recommended stretches to help with lower back pain.
Stretching and core-strengthening exercises are two key ways you can alleviate lower back pain. Regular stretching can support good posture and enhance your flexibility and mobility. It can also lower your risk of injuries, promote blood flow and reduce stress.
Up to 80% of people experience lower back pain at some point in their life. With it being so common, it isn’t necessarily a cause for concern. You may have slept wrong or have a tight lower back. This could feel like a constant, dull ache that may be accompanied by stiffness and muscle spasms.
If your lower back pain is accompanied by other severe symptoms or if it’s following a traumatic incident, like a car accident, seek immediate medical care. This could indicate a more serious condition that could get worse if left untreated.
The most important step before trying any stretches or other home remedies for lower back pain is to see a spinal specialist. They will be able to properly diagnose it and advise you on the best course of treatment.
If you feel like you have a tight lower back, stretching can work wonders. Before you stretch, be sure to properly warm up with light walking, jogging or low-intensity biking; you want to make sure your muscles are warm.
As you are performing these stretches, focus on holding them in a steady, smooth motion, rather than bouncing to get deeper into the stretch. As you stretch, you should feel tension, but not pain. If you feel pain, ease up on the stretch – flexibility is a process that takes consistent practice.
Here are a handful of stretches that can help relieve your lower back pain.
This is a great stretch for beginners that gently stretches your entire core.
To stretch your hip flexors and lower back, try this move.
This core-strengthening exercise stretches your lower back while also stabilizing your spine.
Tight hamstrings can be the cause of your lower back pain, so it’s important to stretch them, too.
Lower back pain could be caused by other health issues that may not get better with stretching. Certain conditions that could cause lower back pain include muscle strain, herniated discs, osteoporosis, arthritis, spondylolisthesis, tumors and spinal stenosis. If you have one of these underlying conditions, your doctor may recommend other home remedies such as:
If these treatments don’t work, your healthcare provider may suggest minimally-invasive procedures to help you find relief.
At Citrus Spine Institute, for example, we will work with you to create a treatment plan tailored to your unique condition and medical history.
Contact us today to schedule a consultation at our office in Crystal River.