What Is The Best Stretching Exercise For Lower Back Pain?
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Research shows that exercise can relieve back pain, but what is the best stretching exercise for lower back pain? We will answer this important question in today’s article. Lower back pain is a common medical condition because many things can cause it.
In some situations, lower back pain is due to symptoms of an underlying condition, such as fibromyalgia. Other times, pain in the lumbar spine results from repetitive motions, sedentary lifestyle, injury, and conditions like degenerative disc disease, scoliosis, etc.
It is crucial to take your time and focus on breathing while performing stretches. These exercises increase blood flow to your brain and cause it to release endorphins, which can suppress pain in the spine.
Similarly, stretching can improve your spine’s alignment and make your muscle stronger. What is the best stretching exercise for lower back pain? Let us talk about it in detail!
Pelvic Tilt
When it comes to back pain relief Plano TX, pelvic tilt is the best solution. Most doctors and neurosurgeons recommend this stretching exercise to people who want severe back pain relief Plano TX.
Pelvic tilt can strengthen your abdominal muscles and help relieve pain in your lumbar spine. Such a stretching exercise positively affects your hamstrings and glutes. It is easy to perform this exercise. Lie on your back and bend your knees while keeping your feet flat on the floor.
Now, engage your abdominal muscles while flattening your spine against the floor. Make sure your breathing is normal while you are in this position. Hold this position for at least 10 seconds and come back to the normal position. You can repeat this exercise 3-5 times.
Child’s Pose
What is the best stretching exercise for lower back pain? Experts recommend a child’s pose for people who want to strengthen their hamstrings, gluteus maximus, and spinal extensors. It is important to perform the child’s pose regularly because it provides back pain relief Plano TX.
To do this stretching exercise, place your hands and knees on the floor. Sink back through your lower abdomen or hips and rest them on your heels. As you move forward, place your hands in front of your head. That way, your thighs will rest on your belly.
Focus on your inhalation and exhalation while paying attention to the area of tightness and tension in your spine. Hold this position for 60 seconds. Although the child’s pose is the best stretching exercise for lower back pain, it is wise to consult with your health provider before you start doing it at home.
Cat-cow Stretch
If you want severe back pain relief Plano TX, you can do the cat-cow stretch exercise at home. It is an excellent pose to keep your spine active and relax your chest, neck, and shoulders.
To do this stretching exercise, place your hands and feet on the floor in a table pose. Inhale some fresh air and fill your belly with oxygen while pressing into your hands and feet. Make sure your head is up, and your spine is straight.
Tuck your chin into your upper chest and arch your back toward the ceiling. Come back to the original position. You can repeat this stretching exercise for 1-2 minutes to achieve severe back pain relief Plano TX.
Balanced Diet
A balanced diet is essential to your overall health and wellbeing. Doctors recommend including anti-inflammatory food items in your diet to reduce the intensity of swelling in your back. Exclude Trans Fats, refined sugar, and processed foods from your diet and include fresh vegetables, fruits, fish, olive oil, and green tea in your diet.
A growing body of research evidence shows that green tea can reduce swelling and inflammation in your body. Green tea is also beneficial for people who have painful symptoms of spinal osteoarthritis. It contains epigallocatechin-3-gallate (EGCG) that prevents the breaking down of cartilage in your spine. It also keeps your spinal joints stronger for a long time.
Medications
Your health provider may recommend over-the-counter (OCT) drugs, NSAIDs, such as naproxen sodium and ibuprofen to relieve lower back pain. NSAIDs help reduce swelling, inflammation, and pain in muscles and around arthritic joints. It also suppresses pain in the bulging disc and causes them not to compress the nerves for a short time.
It is crucial to contact a qualified and experienced neurosurgeon for adequate lower back pain treatment. Your neurosurgeon will examine your spine and recommend the most appropriate treatment that may include physical therapy, laser therapy, and opioids.
On the other hand, when these conservative treatments fail to provide pain relief, you neurosurgeon here at MINT may suggest minimally invasive spine surgery. Anyway, if you want to know what is the best stretching exercise for lower back pain besides the ones mentioned above, contact MINT today!
