Low back pain can happen to anyone. Most people think of it as a sign of getting older, but it happens to people of all ages, health, and levels of activity.
Low back pain can be caused by a variety of physical activities, including Crossfit, weightlifting, cycling, and tennis. Low back pain can also be caused by not doing enough physical activity, and office workers often get back pain from sitting in a chair all day. Medela Rehab offers the best low back pain treatment in Abbotsford. Many people fear going for a low back pain treatment in Abbotsford because they believe it is costly.
Low back pain stinks, no matter what caused it. You can do a lot of stretches to help ease low back pain, which is good news. These lower back stretches will help ease your pain, whether you do them at home or have someone else do them for you.
1. Knee to Chest Stretch
One of the easiest and most effective ways to relieve low back pain is to bring your knees up to your chest. It’s easy to do at home and doesn’t take long. In short, you have no reason to skip this stretch.
Start by lying on your back with your feet planted on the floor and your knees bent.
Grab your lower right leg or put your hands together just below your right knee. Keep your left foot on the ground as you pull your right knee up to your chest. Your lower back should feel a little bit of a stretch.
Keep your knee against your chest for 30 seconds to a minute while paying attention to how your hips and lower back feel. After that, let go of your leg and go back to where you started.
Do this with the other leg, switching legs every two to three times, or for as long as your lower back needs.
2. Cat-Cow Stretch
Those who do yoga often should already know this classic lower back stretch. The cat-cow pose, also called Chakravakasana, is another easy stretch that has many benefits.
For this stretch, all you have to do is move your spine from a rounded to an arched position.
Start the stretch on your hands and knees, with the space between your knees equal to the width of your hips. For the cow pose, take a deep breath in and arch your back. Hold for five to ten seconds. Then, let out your breath and round your back into cat pose, which you should hold for five to ten seconds. You can say that as many times as you want. It’s really that easy.
This stretch also has the benefit of being calming if you match the movements to your breathing.
3. Child’s Pose
This is another classic yoga pose that is easy to do outside of yoga class and is good for the lower back.
Start with your hands and knees on the ground and sink down so that your hips rest on your heels. Fold forward and walk your hands out in front of you.
Relax your body by putting your belly on your legs. You can keep your arms out in front of you or keep them close to your body with your palms facing up.
Close your eyes if you want and pay attention to your breathing while making sure your body isn’t tense. This is a great way to find out where your low back pain treatment in Abbotsford is coming from.
4. Seated Spine Twist
This is a classic twist that can be done at home, in yoga, or as a warmup for sports or workouts. This stretch helps your lower back the most, but it also stretches your shoulders, neck, and abs.
Start by sitting with your legs stretched out in front of you on the floor or on the edge of a yoga mat or cushion.
Bring your right leg up and put your right foot on the outside of your left thigh. Then, bend your left knee so that your left foot points right and is close to your right thigh.
Turn your back to the right and support yourself by putting your right hand on the floor behind you. Your left arm should be wrapped around your right leg. Focus on the stretch and your breathing while you hold this pose for 30 seconds to a minute.
After that, repeat the same steps using the opposite side. Do this as many times as feels necessary.
5. Pelvic Tilt
The pelvic tilt is a simple and effective way to relieve back pain and tightness. This stretch is also a good way to strengthen your abs and get in shape.
Start by lying on your back with your knees bent and your feet flat on the floor.
Your lower back should be arched, your stomach should be pushed up toward the ceiling, and your upper back should be flat against the floor. Engage your ab muscles and keep them going.
Hold this stretch for 5 to 10 seconds before letting go and going back to the floor. Do this 15–20 times, increasing the number of times as your abdominal strength grows.
6. Trunk Rotation
This stretch is a little harder than the others, but it is still easy to do at home and very good for you.
Start by lying on your back and bringing your knees up to your chest. Spread your arms out to the sides, palms facing the ground.
Keep your knees together and rotate your legs to the left until you feel a stretch. Go as far as your back will let you, making sure to keep your upper back flat on the floor and keeping your hands on the floor for support.
Hold this for about 15 seconds, then move back to the middle. Stretch the right side the same way. Repeat this a few times until you feel loose and flexible.
Taking Your Lower Back Stretches to the Next Level
Now that you know how to do some of the best lower back stretches to help ease your low back pain treatment in Abbotsford, it’s time to take your knowledge to the next level.
You can do all of these stretches at home, but if you want to get the most out of your stretching, you should come in for professional stretching therapy. Also, keep reading our blog for more tips on how to stretch.