There are a number of ways that you can injure your lower back. A few of those factors might include a slipped disk, ligament sprain, muscle strain or maybe joint issues. The majority of lower back pain generally comes about after over exertion like holding over for a long time, improperly lifting heavy loads or twisting your spine in an unnatural manner.
Most people believe that when they injure their back it is best to just rest, rest and not move in any way. BUT this might actually slow your recovery process according to many Orthopaedic experts, who recommend doing simple lower back stretches instead.
Prior to starting any stretches for your back here are some important reminders:
1) Warming up your muscles is essential and it could be as easy as going for a quick 5 minute stroll or just walking on the spot; 2) Clothing should be comfortable and be loose enough to allow the stretches to be executed without restriction; 3) Keep ab muscles tight through the workout; 4) ALWAYS consult with your doctor or physiotherapist BEFORE doing these or any exercises for the back; 5) Hold stretching positions, DO NOT bounce or do sharp motions AND ALWAYS come back to the beginning position slowly; 6) If you experience any sharp pain STOP IMMEDIATELY.
A couple of basic back stretching exercises are the low back press and the hip stretch. These stretches are good for back pain relief while simultaneously strengthening and re aligning the backbone.
Low Back Press: Lie down on your back with your knees bent and your feet flat on the ground. Flex the buttock and stomach muscles at the same time. Push the lower back to the floor and keep position for 10 seconds. Keep breathing normally.
Hip Stretch: Lie on your back with your knees bent, feet flat on the floor and fingers clasped behind your head. Cross your right leg over the left knee. Keep your head and
upper back flat. Rotate your hips to the right until you feel the right hip stretch. Hold for 10 seconds and return to starting position. Cross left leg over the right knee and repeat.
These kinds of back stretches can be done anytime you feel muscle pain in your back. Doing them routinely to get your core muscles to loosen up and prevent low back pain from reoccurring.
How would you like to be totally free of back pain? Go here now to get a full range of ===>lower back stretches and exercises.