Don’t Suffer From Low Back Pain
Low back pain is a common complaint from both men and women. But sacroiliac joint pain is a specific condition where the pain is primarily located in the buttocks and lower back but can also continue into the legs. The condition is often linked to diseases that can cause inflammatory arthritis in the spine. Actions such as lifting and moving heavy items, or engaging in repetitive motions can all encourage back pain. While over-the-counter (OTC) or prescription medications are one way to manage discomfort, engaging in therapeutic stretching exercises can also reduce pain.
1. Knee to chest stretch
The knee to chest stretch is specifically designed to lengthen the lower back through movement while also reducing tension and discomfort. To begin, lay on the back with knees bent and feet flat on the floor. Use both hands to grasp the right knee with fingers interlaced. Gently bring the right lower leg up towards the chest in a bent position with the foot parallel to the floor. Hold the position for 30-60 seconds. Release the right knee and repeat on the left side. Repeat three times with each leg.
2. Forearm plank
Along with working the core, the forearm plank is a great way to stretch the lower back and also strengthen lumbar muscles. Begin in a pushup position and drop down so that the forearms are flat against the ground. Ensure that the forearms are directly beneath the shoulders and parallel to each other. Hold the position for at least 30 seconds and up to one minute if possible.
3. Bridge pose
The bridge pose is another low-impact stretch that has double benefits. Along with reducing lower back pain, the bridge pose can also strengthen the core. Begin by laying on the floor or a mat with arms at the sides, legs bent, and feet flat on the floor. Keep feet hip-width apart and ensure that the heels are close to the glutes. Keeping feet flat, press heels into the mat and slowly lift hips. Listen to the body and only lift hips as far as possible without experiencing additional pain or discomfort. Beginners can also amend the pose by using a yoga block to provide additional support under the sacrum.
4. Cat stretch
The cat stretch is ideal for easing muscle tension along the back. The pose is performed by beginning on the floor on hands and knees. Keep knees hip-width apart. Start by slowly arching the back, holding the abdominal muscles tight, and holding the pose. Slowly relax abdominal muscles and gently return to the starting position. Repeat the pose 3-5 times up to two times a day.
Taking control of lower back pain
While more severe lower back pain should be treated under the care of a medical professional, minor low back pain can be managed at home. Many stretches can perform double-duty by not only easing back pain but also strengthening the core. Best of all, many stretching exercises can be performed in just a few minutes and can be completed at home or the office. For more information about back pain relief, speak with a healthcare provider.