Effective Stretches for your Lower Back
Your lower back is a sensitive area that is prone to injury. For example, when you lift anything improperly, you put your back at risk of damage that you may never recover from. In addition, dancing and exercising also place excessive stress on your lower back. If you want to alleviate pain in your lower back, there are certain stretches that you can do in order to relieve the pressure.
Spinal Extension
When doing a spinal extension exercise, you’re not only stretching your lower back, but helping to reduce the pain caused by nerve issues, such as sciatica. To begin this stretch, position your body face down on the floor. If it’s difficult to get up and down, you can also do this exercise on a bed or sofa. While you’re face down, extend your arms over your head and tighten them. Now, raise your upper body from the floor. Make sure you keep your arms straight in front of you. Additionally, your legs should also be raised off of the ground. Once in position, hold it for about 30 seconds, if you’re physically capable of it. If not, hold for as long as you can. Release the position and give your body a few second to rest, and then repeat the stretch.
Seated Back Stretch/Seated Spinal Stretch
Sit in a chair with your feet positioned firmly in front of you. Grab the seat of your chair with your right hand. Rotate your body toward your right-hand side. You should be looking backwards over your shoulder. Make sure you keep your back relaxed, and your shoulders engaged. Hold this position for about 15 to 30 seconds, and then release and rest. Repeat the stretch at least three times on each side.
Seated Floor Stretch
This exercise works best when you’re seated on the floor, since the hard, sturdy floor will give your back support. First, sit on the floor with both of your knees bent in front of you. Next, spread your knees apart, still keeping them bent, and touch the soles of your feet together. Lean your upper body forward, and slowly move your hands forward until your palms are flat on the ground, and your arms are completely straight. Hold this position for about 15 seconds, then release and repeat a few times, the more you do the more your hips and back will release. For more of a back and hip stretch, bend over trying to touch your feet with your head. Go slow and don’t force or bounce.
Hip Stretch
This stretch helps those who have nerve issues like sciatic and even stretches the muscles in your buttock. Begin by lying on the ground on your back. You should be laying straight and your arms should be out to your side. Bend your right knee with foot on the floor and bring your right knee over your left thigh. Your right knee doesn’t need to touch the floor. Be careful not to move your pelvis very much. Then, move your right knee toward the wall. You should do this by moving your right hip muscle. Hold the stretch for about 15 seconds. Now, switch positions and repeat the same exercise only on the opposite side. Keep switching positions and repeating the exercise.
