Lumbar area: stretching to reduce pain

Lumbar area: stretching to reduce pain

rony 06.07.2019

Feeling pain in the lumbar area is a nuisance that greatly affects our daily activities (when we work, rest, etc.). For this reason, we have prepared a series of stretching exercises for the lumbar area that will help you get back into shape.

We are sure that these exercises will greatly reduce pain. Like all exercises, they have no immediate effect, but if you put them into your routines, you will get results within a few weeks. Read on to learn more about the subject.

The best stretching exercises for the lumbar area

We have prepared a list of what we believe to be the best stretching exercises for the lumbar area. If you want to reduce back pain, don’t hesitate to try them!

1. Knees to the chest

The first of our exercises is to bring the knees to the chest. Running it is really simple. Lie down on the floor resting your back and feet on the floor with your knees bent. Hands should be placed behind the knees.

Bring your knees slowly to your chest with your hands. Now pull lightly by placing your hands on your knees, thighs or shins. Hold the position for about 20-30 seconds and return to the starting point. Repeat the movement three times. This is an ideal stretching exercise to align the pelvis and stretch the muscles of the lower back.

2. Stretching cobra for the lumbar area

The second exercise we want to present is known as stretching cobra. This type of movement allows you to stretch the abdominal and lumbar muscles. Start by placing yourself on your stomach keeping your legs straight and your palms on the sides of your head. The forearms and elbows must rest on the ground.

Slowly push the body upwards supporting the weight with the forearms. Make sure the sides remain resting on the ground. When you have reached a comfortable position, gently stretch the abdominal and lumbar muscles. Hold for ten seconds and slowly return to the starting point. Repeat the exercise five times.

“No one can free men from pain, but those who have the courage to bear it will be forgiven.

-Selma Lagerlof-

3. The position of the child ( Balasana )

The third stretching exercise is a very common position in yoga classes: the position of the child (also known as Balasana). Place your knees and hands on the floor, being careful to keep your knees aligned at your sides and your hands under your shoulders. Now slowly lower your body by extending your arms forward while keeping your palms on the floor (they must end in front of your head).

As you stretch your arms forward, slowly bring your hips up to your heels and your chest and head down. You can use a pillow under your belly to loosen the tension in the muscles of the lumbar area. Hold the position between 20 and 30 seconds.

4. Myofascial release with a tennis ball for the lumbar area

To perform this exercise you will need a tennis ball. It is a type of stretching intended for the largest of the buttock muscles which, in general, is the one that causes the most common pains in the lumbar area. Lie on your back keeping your knees bent. Place the tennis ball under the right buttock, just below the bone that meets the lower right part of the spine.

Rest your body weight on the ball. To stretch the muscles further, try stretching your left leg and making small swings on the ball. Hold the position between thirty seconds and two minutes, depending on your pain tolerance. When you are done, change the side. If you experience excruciating pain, stop exercising immediately.

5. Torso rotations while seated

This stretching exercise is ideal for those suffering from low back pain because it allows you to release tension in the lower back. You can do it at home, in the office or even in the car, since you only need a chair.

Grab the left armrest of the chair and, keeping your back straight, rotate the right side of your body towards the armrest. Hold this position for a minute and change sides. If you want to add a little difficulty, you can make the rotation by bringing the right elbow towards the left leg and vice versa.

Stretching the lumbar area greatly reduces the discomfort caused by the pain. We are convinced that by performing the exercises we have listed you can reduce your pain. What are you waiting for to try them?

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