Thursday 17 March 2011

7 Stretches for a Stiff Lower Back


Below is a series of stretches that will help you if you suffer from a stiff and/or immobile lower back.

The 7 stretches in this blog post are great exercises for individuals that spend more than 3 hrs per day sitting (yes, that will cover over 90% of the population).

We all spend far to much time sitting (myself included). When you add up the activities that involve sitting it is not hard to see why lower back complaints are so common: Sitting in the car, at work, on the computer, on the sofa in the evening etc.

Sitting for extended periods causes the muscles, ligaments and joints of the spine to stiffen. In addition to that the nervous system that innervates the muscles can be come idle (or inhibited) leading to additional problems.

The good news is regular stretching can reduce much of this stiffness and reduce your pain.

Start with the stretches below aim to do them all once in the morning and once in the evening.

Perform each stretch once and hold it for 30 seconds (time the 30secs period as most people who don't use a timer vastly underestimate how long 30secs is!).

IMPORTANT: the stretches below are for individuals who are NOT suffering from acute pain. If your pain and discomfort is high please consult myself or another practitioner before starting them.

1. Cross Over
Lie on you back and keep one leg straight, bend the opposite knee to 90 degrees across your body.

Keep the opposite shoulder in contact with the ground.

You should feel a stretch in your lower back.

Perform the stretch with the opposite leg.



2. Cat Stretch
Start on all fours with your hips, knees and shoulders at 90 degrees.

Carefully arch through your lower and mid back.

Hold and repeat.






3. Heal Sit
With feet hip width apart, kneel back on to your heels with your arms outstretched.

You should feel a stretch in your lower back.







4. Knees to Chest

Bring both knees in to your chest and gently pull in with your hands to increase the stretch.

Your buttocks should lift off the ground slightly.







5. McKenzie Extension

Lie on your front carefully supporting your upper body through your arms.

Allow the lower back, buttocks and stomach to relax – hold.






6. Standing Side Bend

Stand up straight and cross your stretching leg over the other leg.

Lean the opposite way with your hands on your hips; you will feel a stretch in the side of your hip and stomach.







7. Standing Extension

Stand up straight and place your hands into your lower back.

Carefully push your hips forwards and extend through your lower back.


122 comments:

  1. Thanks Alex, very useful. It was amazing to find out how long a 30 seconds strech!!! feels like 30 minutes:)

    Mustafa Akincioglu

    ReplyDelete
  2. I always used the standing extension after a long sit in the office. At first, I didn’t know that it was a great stretch for those who have back pain. I actually use that only when I want to stretch my sleep away. I normally use my Inversion table in the morning for my back ache for me to get through the day, but I think I will give this a try in the office as well.

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  3. My mother used to tease me that I was secretly a cat when I was a kid because I used to do the cat stretch when I wake up in the morning. I was just copying my cat whenever she would stretch after waking up. I found it cute and I copied her. Now I find that it is a really good exercise for those who have backaches. I heard that stretching is also a good way to prevent back pains. I think I will go back to stretching like that again.

    Sharron Bonomo

    ReplyDelete
  4. LOL here... I'm always doing stretches every time I stand up on my computer chair after a sit within 8 hours. And believe it or not, I'm doing Standing Side Bend together with a big YAWN! LOL :D

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  5. Thanks for sharing such a wonderful post about the stretches for for the back pain. Lower back pain is one of the most common causes of job-related disability. There are many treatments available in the market according to the cause of the back pain.
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  6. I am trying to think about new additions on these stretches but I haven't decided on the routine that I want. As of now, I'm still using my back stretching machine so I'll stick with this for a little while as it helps me with everything.

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  7. Hey Michelle,
    I followed your link to that ezstretchnflex.com site and bought one of the machines. Man it has helped my back so much i don't even have to go to the chiropractor anymore. no offense Dr Rachel lol. But it has helped alot and was inexpensive as well. So anyway thanks.

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  74. I was diagnosed of HIV virus 4years,and I almost gave up on ever been cured because I have tried different medications of drugs and injections from different hospital to another, they always tell me the same thing, there is no cure for HIV/Aids all my effects to get cured was in vain, one day. But i never give up and I started making my research on herbal remedy on HIV/Aids because I believed nature has the power to cure all diseases.on my research I came across a testimony on the internet from a lady called Michelle from USA, who testified on how she was cured of HIV virus from DR JAMES HERBAL MIXED MEDICINE. I doubted at first time because i have been to different hospitals and lot of reputable doctors told me there is no cure for HIV virus but I picked up interest and gave it a try to contacted Dr James on his email drjamesherbalmix@gmail.comI told him my problem and he asked how long I have been HIV positive and how old I am, and I told him, he said I should not be worried that he will prepare me with his powerful herbal mixed medicine that will cure me from HIV, so I decided to listen to him and he commenced his treatment. 2 days later he told me that his powerful herbal cure for HIV Virus has been sent to me through DHL which got to me in 4days time. I used the medicine morning and evening as he prescribed for me for 21 days. I was totally cured and free from HIV/AIDS exactly as Dr James told me. I'm now free from HIV virus thank you so much Dr JAMES HERBAL MIX Medicine.

    DR James herbal medicine is made of natural herbs, with no side effects, and easy to drink. If you have the same HIV VIRUS or any type of human illness, including,Miscaririage stop medicine, Backache, Back pain, Herpes,cancer, Ovarian Cancer, Pancreatic cancers, bladder cancer, bladder cancer, prostate cancer, Glaucoma., Cataracts, Muscular degeneration, Cardiovascular disease, Autism, Lung disease. Enlarged prostate, Osteoporosis. Alzheimer's disease, psoriasis, Lupus
    Dementia.kidney cancer, lung cancer, skin cancer, skin cancer and skin cancer.testicular Cancer, LEUKEMIA, VIRUSES, HEPATITIS, INFERTILITY WOMEN CONTACT EMAIL : drjamesherbalmix@gmail.com WHATSAPP: +2348152855846 

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  75. Flat Belly Shake
    Usually I never comment on blogs but your article is so convincing that I never stop myself to say something about it. You’re doing a great job Man,Keep it up.

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  76. تعتبر شركة انوار الحرمين من أفضل شركات نقل العفش بالمملكة لنقل العفش. تقديم خدمات مميزة فى نقل الاثاث ولكن تتميز شركتنا بان لدينا فك وتركيب وتغليف الاثاث وتعقيمه قبل عملية نقل العفش.
    شركة نقل عفش بالرياض - شركة نقل عفش بالطائف - شركة نقل عفش بتبوك - شركة نقل عفش بجازان - شركة نقل عفش بالجبيل - شركة نقل عفش بالاحساء - شركة نقل عفش بالخبر - شركة نقل عفش بالمدينة - شركة نقل عفش بخميس مشيط - شركة نقل عفش بحفر الباطن

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  77. شركات نقل الاثاث في دبي اسرع وارخص خدمة نقل الاثاث باحترافية عالية من خلال فريق مهني محتص في نقل وتخزين الاثاث
    نوفر للعملاء خدمات نقل الاثاث شاملة من الباب للباب تخزين تغليف فك وتركيب الاثاث شركة بي بي سي خيارك الافضل
    نقل اثاث دبي
    شركة نقل اثاث دبي
    نقل اثاث الشارقة
    نقل اثاث ابوظبي
    نقل اثاث العين
    نقل اثاث الفجيرة

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  78. شركة شحن من دبي الى جميع دول العالم الكويت البحرين السعودية لبنان العراق من اهم شركات الشحن في اللامارات شحن سيارات اثاث عفش فرش معدات ثقيلة امتعه حقائب ملابس
    خدمة الشحن البري الجوي البحري شحن رخيص واحترافي من شركة محتصة وخبيرة
    شحن من الامارات الى العراق
    شحن من الامارات الى لبنان
    شحن من الامارات الى السعودية
    شحن من الامارات الى الكويت
    شحن من الامارات الى البحرين

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