12 Stretches that will Solve your Intense Lower Back Pain
When you have a back pain, it is usually recommendable to take it easy – either rest by staying in bed or stop any activity that is laborious and exhausting. This advice works at short term. However, if you are not active for more than two days it can cause an even bigger damage, instead of healing your back. Therefore, you should do some back stretches, so you can lower the pain and rehabilitate the spine.
Intense Lower Back Pain
If you do all the exercises gradually, and in controlled, right manner, you will activate your back to distribute nutrients into the tissues and keep the muscles and the joints healthy. Moreover, you will avoid being stiff and weak, and reduce the sharpness and the duration of the pain next time you have a back pain.
The following stretches will take only 10 to 15 minutes of your day, and they will definitely keep your back healthy and straight.
Lie on your stomach and lift your upper body up on your forearms. Your elbows should be in line with your shoulders and directly under them. Press firmly on the floor with your palms and the upper part of your feet.
Also, press your pubic bone forward. This stretch will help your blood flow into the lower back, so if you feel any sensation in your lower back breathe through it. Hold this pose for 1 to 3 minutes.
2. The Hamstring Stretch
Lie on your back with your legs straight and your arms next to your body. Bring your left leg up straight, while your right knee is bended and your right foot presses the floor for support.
Place your hands behind your left leg, hold it in a grip just above your knee, and lift the highest possible. Hold that position for 30 seconds and repeat with the other hand. Bear in mind that while you are lifting your leg high, your back is still on the floor and not going up.
3. The Quadriceps Stretch
For this stretch you need to lay on your left side with your legs straight. Bend your right knee while keeping both of your knees touching. Hold your left leg with your left hand on the ankle of the leg, and start pulling it backwards.
Do it slowly and gradually so you can properly stretch your quadriceps. Hold the position for 30 seconds and then switch sides.
First, stand on all fours and place your right knee behind your right wrist with your lower leg at a diagonal toward your left hip. Your hips should be in a square position towards the ground.
Bend forward and keep your head looking down and your arms above it straight. Then widen the elbows and place one hand on top of the other so you can make a pillow for your forehead. Stay like that for 2-3 minutes and then switch your legs and hold again for the same amount of time.
5. Knee to Chest Stretch
Lay on your back with your legs stretched out completely. Then bend your right knee and hold it with both your hands on your calf. Start pulling your knee into your chest as much as you can.
You must not feel pain, but feel comfortable. The moment you feel it hurts stop stretching, and hold that position for 30 seconds. Bring the leg back slowly and gently and repeat the exercise with your other leg.
6. Spinal Stretch
Start by lying on your back and placing both your knees bended down, touching the floor. Go with your right leg over your left and bend both your legs to the left side of your body. Your right knee should be bended and your left leg straight on the side.
Then turn your upper body on the opposite side of your legs by looking to the right. Hold it for 30 seconds, bring your legs back to the starting position, and repeat the stretch on the other side. This exercise is great for reducing the pain in the lower back.
7. Hip Flexor Stretch
Stretching your hips can be helpful for alleviating the pain in the back. Start from a standing position and step forward with your right foot. Bend your right knee while lowering the left knee to the floor at the same time.
Stay in that position for 30 seconds and bring your legs back to standing position. Do the same thing with your other leg.
8. Legs up the Wall
Lie by the wall with your legs up, and your buttocks all the way into the wall. This exercise will relax the muscles on the lower back and it will drain stagnant fluid from the feet and ankles.
This pose is excellent for stretching after you do some challenging physical activity. Hold your legs up for 5 to 10 minutes.
9. Thread the Needle
Lay on your back with your both knees bended and your feet flat on the ground. Bend your right knee in the form of a figure four. Place your outer left ankle to the right thigh and lift both legs in the air in that position. Your left calf should be parallel to the floor.
Hold your legs with your hands by placing one of them in the opening between your legs and interlacing them behind your left thigh. Hold that position for 2 to 3 minutes and do exactly the same on the opposite side.
10. Kneeling Lumbar Flexion
Sit on your heels. Your knees should be hip-width apart and your hands placed on your thighs. Start sliding your hands forward, down your thighs onto the floor in front of you.
They should support your weight as your upper body moves down towards the floor. If you are flexible enough you can rest your forehead on the floor. Hold this position for 30 to 60 seconds while breathing deeply to relax your back.
11. Flexion in Lying
Lie on the back again with your head on a pillow. Bend your knees up while your feet stay flat on the floor. Grab both your knees with your hands and hold them. Slowly start pushing both of them towards your chest. If you feel any pain when you do this stretch you can hold your legs on the back of your thighs.
Relax your neck and your shoulders, and keep them like that the whole time. Do not forget to breathe normally. Then straighten your arms slowly while you are still holding your knees. Repeat the exercise 10 times.
12. Total Back Stretch
For this exercise you will need a chair or some other heavy object that reaches the height of your hips in standing position. Hold the object with your hands and go back with your legs and your back while holding it.
Slowly start bending your back and stretching it. Place your head between your arms as you bend which will allow your back to angle down. Stay in this position for 60 seconds.
Some of these problems can be easily solved if you stretch your back regularly. However, if you have serious intense lower back pain that prevent your body to function normally, you should consult with your doctor.