Stretches for Lower Back Pain Relief

In order for you to have full mobility and comfort in your lower back, hips and legs, the muscles that support these structures must have enough strength to hold the structures they attach to in their proper positions and the flexibility to give each of them a full range of motion. A lack of flexibility in any of these muscles may cause the structures they originate in, or insert into, to be pulled out of position. Stretches for the lower back and lower body may help to heal connective tissues such as the tendons and ligaments that have been affected by tightness in these areas of the body. The structures of the spinal column are held in place by muscles, ligaments, and tendons within the column itself, and from muscles and other connective tissues that originate in the upper and lower portions of the body. All of these structures are designed to move together, and inflexibility in structures inside and outside of the back may affect the health of the spinal column. Stretches for the lower back and upper legs may or may not provide you with immediate lower back pain relief. It may in fact take weeks of months of dedication to a flexibility program before you begin to experience positive results. Yet most people who do commit to a daily program of stretching to experience an improvement in their pain symptoms. The stretches and other back exercises are designed to mobilize the spine and soft tissues. As you find yourself experiencing an increase in flexibility and range of motion around your lower back and core, you should begin to experience sustained lower back pain relief.



Stretches for Lower Back Pain Relief
Passive Back Arch: Props for this stretch will include two firm blankets big and comfortable enough to bring your middle back, lower back, buttocks, and leg (to the calf) off the ground when you lay on them in the supine position.

Position and adjustment: Fold each blanket in half lengthwise. Then fanfold them neatly so that each one forms a pad four to eight inches thick and ten to twelve inches wide. Place one blanket crosswise on top of the other. Sit on one end of the blanket, your knees bent and your feet flat on the floor. It is important to use your arms for support as you lower your torso down to lie on the stacked blankets. After you have brought your bottom down to rest on the edge of one side of the blanket, lower the rest of your body down until your torso buttocks are on the blanket, and your arms, shoulders, neck, and head are on the ground.

Once you have lowered yourself down, the back of your head, shoulders, back of your arms, and soles of the feet will be on the ground. Your knees will be bent, and your legs and buttocks will be off the ground.

Then, on exhalation, slide your left heel away from your self until your leg is fully straightened. Pay attention to how your lower back feels as you sliding your leg. Inhale, and on the next exhalation bend your left leg back into its original position - knee bent, with the sole of your foot on the floor.

Inhale, and on the next exhalation, slide your right heel away from your body until your leg is fully straight, with the heel and calf resting on the floor. Observe once again how this movement makes your lower back feel. Note if there are any differences in sensation between the two legs as you do these movements. Return to both knees bent, feet on the floor.

Other stretches for lower back pain relief include the easy Bridge Pose, Hip Stretch, and Piriformis Stretch.