If you are one of the many people living with lower back pain then you will know just how debilitating this health complaint can be. Pain in the lower back can prevent you from being able to engage with certain types of physical activity for too long, if at all, and can also cause other health issues to present.
If you are currently living with lower back pain, and haven't sought any relief from your condition, then we would like to tell you that it doesn't have to be this way!
Seeking a professional diagnosis in regards to your back pain is something that you should always do if your pain has been noticeable for more than a few weeks at a time. We all experience aches and pains from throughout our lives, but if your symptoms are persistant and don't go away after more than two weeks, then you should cetainly think about visiting a healthcare professional.
Spine injury and back pain care are among our specialities at Onto Orthopedics, so if you are in the north of Texas then rest assured that your diagnosis and treatment will be in good hands with us!
Back Strengthening Exercises
Strengthening the muscles of the lower back can not only be a good way to alleviate existing back pain, but also to help protect against future problems. There are many exercises to choose from that will help to strengthen the muscles in the back.
Yoga is a great choice as a back strengthening actvity, and is something that you can do on your own from the comfort of your home! We have previously written on the topic of yoga and back pain, and you can click here to read more about it!
Stretching for Lower Back Pain
As well as strengthening your lower back through exercise, it is also a good idea to utilise stretches that target this part of your body. Regularly stretching the ligaments, tendons, and muscles that work to support the spine is important in the effort to prevent and alleviate lower back pain. Stretching the back has several benefits, including: Lowering the risk of back pain related disability Enhancing the range of motion of the spine Enhancing overall mobility Reducing tension in the back muscles
Stretching can be a big help when it comes to tackling existing pain, however, in order to truly feel the benefits it is important that the stretching regime is consistent.
Read on for some simple stretches that you can do to alleviate lower back pain!
Stretch One: Back Flexion Stretch
To enter this stretch you must first lie flat on your back on the ground. Pull both of your knees towards your chest and then slowly and gently flex your head forwards and backwards. You should feel a comfortable stretch across the middle and lower parts of your back.
Stretch Two: Knee to Chest Stretch
Begin this stretch by lying on your back with your knees bent. Both of your feet should be flat on the floor. Place two hands behind one knee and gently pull it towards your chest. You can then slowly release back to the starting position and then repeat the same movement on the other leg. This will stretch your lower back as well as your glutes.
Stretching Safety Tips
Whenever you are doing stretches there are some key safety tips that you should always keep in mind. Although stretching is something that can bring great relief to sufferers of back pain, it also has the potential to cause further pain and injury if you do not do it properly. Don’t let this out you off though as the following safety tips are incredibly simple and easy to adopt.
First of all, you should always wear comfortable clothing so that you are not restricting your movement in any way. Typical gym gear will likely be appropriate as long as it is doesn’t feel tight on your body.
Secondly, whenever you are stretching you should never push your body into positions that feel painful. You should always be able to feel the push or the pull of a stretch, but never in a way that causes you to feel pain as a result. Additionally, always move into a stretch slowly and release the stretch slowly as well.
Finally, stretching should always be done on a flat surface that is clean and comfortable. Try to avoid doing it on hard floors, such as tarmac or concrete, and instead use a mat or padded area of the gym.