Sponsored by The Spine Center of Baton Rouge
You use your lower back for a lot of things, from running to walking to just getting out of bed, and low back pain is a common ailment that affects millions of people worldwide. Regular physical activity and stretching are proven ways to help reduce low back pain and prevent it from returning.
The benefits of stretching include not only pain relief but also increased flexibility and strengthening. An added benefit to stretching is that it can contribute to improved posture. The physicians at The Spine Center of Baton Rouge note that pain relief may not be immediate, and it may take some time for noticeable improvement.
Before implementing a stretching routine, consider these guidelines:
Start by wearing comfortable clothes.
Next, while doing any type of stretch, it’s crucial not to stretch through pain. Move slowly through a stretch and avoid bouncing.
During the stretches, each position should be held for approximately 20 to 30 seconds. It’s recommended to repeat each stretch approximately five to 10 times.
When stretching, it’s important to focus on specific areas like the back, hip/gluteus and hamstrings.
Two effective stretches for the back muscles are back flexion and knee-to-chest. For the hip and gluteus stretches, these are piriformis stretch and hip flexor stretch.
One of the most important muscles to stretch is the hamstring.
While stretching this muscle, you can lie on your back and place a towel under the ball of the foot. This keeps your back supported during the entire stretch.
Another way to stretch the hamstring muscle is in the standing position.
Refer to the illustrations for the stretches mentioned.
By simply performing these stretches once a day, you can help reduce back pain and improve overall flexibility.
If you are experiencing lower back pain and would like to consult a physician, call The Spine Center of Baton Rouge at 1.833.SPINEBR. More information is also available at spinecenterbr.com.
