Explore stretches for lumbar pain relief.
Alleviate discomfort by targeting your lower back for improved flexibility and comfort.
Ahead, learn more about the potential causes behind your discomfort and thebest stretchesfor lumbar pain.
What causes lower back pain to begin with?
Like all pain, lower back pain is multifaceted and may be attributed to more than one cause.
In many cases, though, lower back pain often boils down to a sedentary lifestyle, Wickham says.
By constantly using a backrest, your core musculature doesnt need to work and, over time, weakens.
Cue: Lower back pain and discomfort.
Lower back pain may also be influenced byhowyou move.
Being dynamic with your spinal movement throughout the day and your stretch routine is also important, Fata-Chan says.
Consider treating your spine to one rotation and one side-to-side movement and exploring flexion and extension, he adds.
Then, add them back into the routine as needed, Fata-Chan suggests.
physical therapist and the founder ofMoment Physical Therapy and Performance
Listen to your body and be able to pull back if you gotta, Fata-Chan says.
If you move slowly, you might explore it more safely.
Quadratus lumborum and oblique muscle and fascia release
2.
Gluteus muscle and fascia release
3.
Active hamstring stretch
4.
Active adductor stretch
5.
Active hip flexor stretch
6.
Prone press-up
7.
Cat-camel hold (extension only)
8.
Bridge hold
9.
90-90 active stretch (front leg only)
10.
Full-range-of-motion hip activation
11.
In that case, take it as a sign to book an appointment with your healthcare provider.
FAQ
1.
Is stretching good for lumbar pain?
verify to combine these movements with muscle and fascia release techniques to acutely decrease pain.
Importantly, static stretching isnt the answer to lower back pain relief.
So youre actually not improving your muscle activation.
Youre not improving joint stability [as you would withactive stretching].
When should you not stretch with lower back pain?
What should you not do with lower back pain?
However, certain ranges of motion may aggravate your symptoms depending on the flavor of your lower back pain.
bending backward) can provide relief, he says.
Avoid any movements or stretches that worsen your pain and seek out guidance from a healthcare provider if necessary.
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