Lower back problems are very common. They can cause a constant dull ache or a sudden sharp pain. Lower back pain has a variety of possible causes, which range from poor posture to underlying medical conditions. However, certain stretches may help by relieving pain and improving flexibility. In this article, we discuss the types of back conditions that may benefit from stretches. We also provide a list of stretches that may help reduce pain and improve flexibility in the lower back. Lower back problems are one of the most common reasons for visiting the doctor or taking time off work. These issues can cause short- or long-term pain and difficulty moving. Poor posture or sitting still for long periods can cause lower back pain and tightness. Other possible causes of problems in the lower back include:
Many different treatments are available for reducing lower back pain. For example, a doctor might recommend pain relievers and physical therapy. Growing evidence supports the benefits of stretching and practicing yoga for treating pain and improving flexibility. A 2020 study suggests that a tailored yoga program may help relieve back and neck pain, improving quality of life as a result. A 2016 review further supports this by suggesting that yoga appears to be a safe and effective treatment for chronic low back pain. The authors of a different 2016 review also note that exercise programs that incorporate flexibility are beneficial for relieving back pain. They state that this is because increased flexibility leads to improvements in range of motion and functional movement. Several different stretches can help increase flexibility and reduce pain in the lower back. People can start by trying the following stretches: The Cat-Cow stretch is a popular yoga pose for stretching the lower back:
A knee-to-chest stretch lengthens the lower back muscles:
Child’s Pose is another popular yoga position for lengthening the lower back:
Pelvic tilts engage the abdominal muscles and stretch the lower back:
The bridge pose involves the gluteus maximus muscles, which are at the back of the thighs underneath the hips:
A Cobra stretch is another yoga pose that people commonly use to improve flexibility:
The supine twist stretches the lower back and gluteus maximus muscles:
Bird-Dog is a useful stretch for building core strength and relieving tension in the lower back:
Lower back pain and tightness are very common. Maintaining good posture and avoiding long periods of sitting may help prevent these symptoms. People can ease the symptoms with pain relievers and a range of stretches. However, back pain and tightness are sometimes due to an injury or a medical condition. In these cases, a person should speak to a doctor or physical therapist before starting a new exercise routine. It is important that people avoid any exercises or stretches that put excess strain on the back and cause pain. How tight hips affect lower back?In addition to muscle tightness in the hips, Matoska notes that stiff hip joints can lead to lower back pain. “A lack of rotational motion and ability to flex or extend your hip forwards or backwards can affect your walking, running, swinging, and twisting motions and increase mechanical strain on your lower back.”
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