Lower back stretches, if done correctly, can put paid to the lower back pain that millions of you suffer with (70-85% of the global population, to be precise). The best stretches for lower back pain can also prevent injury (providing you pair ‘em with strength training exercises), but the area is so sensitive that, like sciatica exercises, you need to know exactly what you’re doing to avoid making the current situ even worse. Show
So, from the causes of lower back pain (looking at you, pandemic) to how to stretch your lower back with the lower back stretches that *actually* work, here’s everything you need to know straight from the pros: Women’s Health Collective trainer Rosie Stockley and osteopath Anisha Joshi. What causes lower back pain?As with most things in your body, it’s almost impossible to pinpoint one specific cause of lower back pain. The pandemic and spending too much time sitting has undoubtedly played a huge part (searches for lower back stretches almost doubled between December 2019 and December 2020), but there are a few other factors to keep in mind. Both Stockley and Joshi cite the following:
‘Most commonly, lower back pain is down to muscular or nerve pain triggered by a particular movement or as a result of extended time spent in a sub-optimal alignment,’ says Stockley. ‘Like lifting too heavy in the gym and moving too suddenly from one exercise to the next, or sitting in a position that crushes your psoas muscles (your lower back muscles). ‘Posture is key for avoiding a build-up of tension, which can cause lower back pain, and comes from sitting all day. Remember to keep your spine straight, pelvis aligned and avoid hunching your upper back and shoulders.’ As a pre and postnatal specialist, Stockley adds that lower back pain often comes through pregnancy, ‘Because of the extra weight from the growing bump, which means the spine and pelvis aren’t aligned and the abdominal wall is weaker and not activated.’ We’ll come onto the lower back stretches that can help in a moment, but know that strength training, especially core exercises can also help, as well as posture cues like remembering to tuck your tailbone. Your lower back pain could be a skeletal issue. In this case, Stockley advises that you seek medical advice, from which a GP may refer you to a physio or a specialist for more individual insight. Sadly, it's unlikely. While lower back stretches can certainly relieve you from the pain and muscle tightness, rest and strength training also play a part. ‘Stretching is a great form of mobility for the muscles and joints,’ says Joshi. ‘If you do it regularly it can be great for your lower back, but it’s important to implement strength training exercises, too. This’ll help iron out any muscle imbalances that mean certain areas are under too much pressure, which could be the root of your pain.’ Stockley adds that while it may feel like the pain is exclusive to the lower back, this is probably not the case, and so it’s vital to work on the other areas of the body, too. ‘Strengthening the abdominals, glutes, upper back and chest is also important, as your musculature is so interconnected that it’s rare that pain is coming from just one area,’ she says. Sticking to only the lower back – and overdoing it – can induce pain of its own, so always take it slow, and stretch to the point of slight discomfort, never pain. 6 best lower back stretchesHere, Stockley will demonstrate the best lower back stretches that could help ease lower back pain and tight muscles, but before you get into them, take note of her tips:
1.Child’s pose
2. Four-point kneeling thoracic rotation and thread the needle
3. Supine twist
4. Single-leg kneeling thoracic rotation
5. Kneeling side stretch with circles
6. Standing back stretch
£11.95 Lions Non-Slip Yoga Mat
£21.99 Eco Friendly Yoga Mat
£40 Eco Yoga Mat sweatybetty.com
Wild Paws - Natural rubber extreme grip yoga mat green How do you release tightness in your lower back?9 Stretches to Help Relieve a Tight Lower Back. Hip circles.. Windshield wipers.. Knees to chest.. Reclining single-leg stretch.. Pelvic tilts.. Cat-Cow.. Child's Pose.. Legs-Up-the-Wall.. Why are my lower back muscles so tight?Overuse of Muscles
Anecdotal research suggests that strenuous exercise like running long distances can lead to stiffness and tightness in the back (2). Strength-training activities like lifting weights, especially movements that involve pulling or lifting, can also commonly cause tightness in the back.
Why are the muscles in my back so tight?Tight back muscles can stem from a range of possible causal factors. Strenuous bouts of physical activity, dehydration, awkward posture, or a poor mattress can all impact how tight our lower back muscles are and may cause the symptoms mentioned above.
|