The Best Stretches & Exercises For Lower Back Pain

yogi-woman-back-stretch

More and more people in the U.S. are experiencing lower back pain. Studies have revealed that roughly 80% of Americans will experience back pain at some point in life. Ultimately, lower back pain is one of the leading causes of disability in America. While this may not sound too optimistic, most cases of lower back pain are due to mechanical issues. This means that it is possible to reduce or eliminate the pain via back stretches and exercises.

 

The lower back supports the weight of the upper body, while also providing mobility. It is quite remarkable, but this complex structure of nerves, ligaments, joints, and interconnecting bones also makes the back susceptible to pain. Because of the overlapping nerve supply to discs, muscles, and ligaments, the brain can get confused on what is causing lower back pain. For instance, a torn muscle can feel liked a slipped disc, both of which create inflammatory responses and muscle spasms.

 

Stretching is one of the easiest, and most realistic, things you can do to provide relief and increase your mobility. While some injuries may require chiropractic therapy, tight muscles can be self-remedied. We are meant to move and lower back pain can stem from lack of movement. A little movement goes a long way, so use the following exercises and stretches to help your back.

 

Child’s Pose:

This common yoga position helps to stretch the lower back. Begin on your hands and knees on a cushioned floor, or on a yoga mat is fine. To start, knees should be under your hips and your hands under your shoulders. Extend your hands forward and place them on the floor. Slowly sit your hips back towards your heels. If you can go all the way down, great! If the pain is too severe, place a pillow under your belly to prop yourself up. Remain here for about one minute.

 

Arch Hold:

Lay flat on your stomach with your legs straight and arms extended. Slowly lift your legs and chest to create a banana shape with your body. Keep extending your arms squeeze your butt to establish tension and strength along the back. Remain in this position for 30 seconds. Rest for 30 seconds and repeat two or three times.

 

Swimmer Kicks:

From the apex of the arch position, slowly kick with your arms and legs. By doing this, you add dynamic movement to help increase mobility. Complete 50 repetitions.

 

Knee-to-Chest Stretch:

This stretch helps to elongate contracted lower back muscles. Start by lying on your back with your knees bent and feet flat on the floor. Using your hands, slowly pull your knees toward your chest, making sure to keep your back flat on the floor. Hold this position for about 30 seconds and then return to the starting position. Alternatively, you can extend one leg all the way out and bring the opposite knee to your chest and hold the position before alternating legs.

 

Lower Back Twist:

Not only does this stretch help to stretch your lower back, this pose also helps to stretch your gluteus muscles, which can tighten as a result of low back pain. Start by lying on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides to make a “T” position. Keeping your shoulders on the ground, slowly roll your knees to one side and remain there for 30 seconds. Return to the starting position before repeating on the other side.

 

Sources:

https://www.spine-health.com/conditions/lower-back-pain/lower-back-pain-symptoms-diagnosis-and-treatment

https://www.prevention.com/fitness/a20506161/5-stretches-to-ease-your-lower-back-pain/

https://draxe.com/lower-back-exercises-stretches/

2018-07-24T17:00:31+00:00

Related Questions

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    A:

    It appears his condition is self-inflicted and not degenerative in nature, so herbs exclusively would not be of great help; only partial help. The drugs are making his condition worse. I would suggest he give the Full Body Detox, a try so as to purify his body so REAL healing can begin. The pain may always exist, but it could be contained. He should also see a chiropractic. Being honest too, what he is experiencing is the effect of his cause (what he did to his body under the guise of what he thought was the right thing to do in bodybuilding, and eating what he thought was healthy food). Detox first! But if he can't give up the drugs, I wouldn't recommend detoxing as herbs and drugs don't mix!

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    Our Headache and Pain Formula contains herbs with anti-inflammatory properties that can help reduce pain.

    You may wish to detoxify your entire body with the Full Body Cleanse in order to rejuvenate and strengthen the body.

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    Beloved, it sounds like your back is against the wall with pressure from other people directing your life. Are you bending over backwards to try and please everybody? Pain is the absent of pleasure. Sounds like you are missing pleasure in your life.

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    LOWER BACK PAIN IS USUALLY CAUSED BY COLON PROBLEMS. I'D SAY TO DETOXIFY YOUR BODY WITH AN EMPHASIS ON THE COLON. CHECK OUT OUR FULL BODY DETOX AND DHERBS 10-DAY SUPREME COLON CLEANSE. ALSO, DO YOU FEEL YOUR BACK IS AGAINST THE WALL IN SOME LIFE CIRCUMSTANCE? ARE YOU BENDING OVER BACKWARDS FOR SOMEONE (TO HELP SOMEONE)? YOU NEED TO ASK YOURSELF THESE QUESTIONS.

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    Q: I originally came to this site looking for the body cleanse I heard about on the radio. Once I started to read up on the products offered I noticed that there is a special packet for fertility which my husband and I are dealing with now. Am I able to take the body cleanse and the fertility kit at the same time? Or do I just need to body detox since that addresses fertility and a lot of other issues I have concerns about? My husband has had 2 kidney stone removal surgeries in the past and just recently we went back to the doc because he is experiencing lower back pain again. What do you suggest for him?

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    Q: I am taking nexium 2Mg to prevent vomiting. Now I am having headaches at both sides of my temples mouth waters up as though preparing to throw up but muscles do not respond. Resulting in a feeling of sour stomach nausea and a constant hot pulsating pain that is even worse at night. Here is a list but complete list of all known symptoms and circumstances: 1975-1977 weight 110 lbs 1982 diagnosed hyperthyroidism weight 98 lbs. proprylthyoruracil taken also radio active iodine no follow-up treatment only herbal teas cleaning regular diet no pork or by products 1983 pregnant 110lbs. June 1983 March weight 210lbs. Newborn weight 4lbs. 14ounces 1985 weight 135lbs. 1986 April wt. 205lbs newborn at 6lbs. 12ounces 1993 weight 130lbs 1994 September wt. 195lbs newborn at 7lbs. 9ounce 1997 colonics chlorophyll 2000 miscarriage 2002 miscarriage 2003 weight 175lbs. 2006 weight 195lbs 2007 February colonics no additives March hypothyroidism diagnosis weight at 215lbs Synthroid taken approx. 2wks abdominal pains / stop taking synthriod pain subsides / lower dosage taken approx. 1wk / intensified pain with nausea & vomiting tried Armour Thyroid Extract & Herbal equivalent with same results / Stop all Meds. & herbs/Pain has intensified prilosec does not help 2007 May emergency room visit all test normal Bill: $10,000 No insurance / weight 215lbs. 2007 October 26 - 31 stomach will not hold food or water without vomiting 2007 October31 Emergency Room Visit/all test normal detect minor stomach irritation/Follow -up prescription :Gastroenterologist Weight 224lbs height 5'4 New Hospital Bill undetermined Employment Pending Problem : paid $324 for individual insurance coverage from Beech / Aetna Now they are nowhere to be found. ACH revolks has been put on my account to keep that bogus insurance associate from using my account information and to recover that which they have already taken. Nexium was prescribed for the last 6 months I have been experiencing nothing but intensifying pain and sleepless nights being awakened by pain or frequent calls to urinate. At times I look as though I am 9 months pregnant. I have infrequent bowel movements and hardly any food in my stomach. I am constantly experiencing hunger pains so I just drank a lot of water. Now my stomach won't event take water without making me nauseated. All the little cleansing diets has robed me of my strength the smallest of task feels like a chore . If you can't help me I'll understand. The pain is mainly in middle of chest and in my back between the shoulder blade it burns and causes my whole abdominals and diaphragm to swell. It feels like an acidic chemical in my chest shoot out almost like, (if you could imagine) a spray bottle. It sprays like tiny streams of a burning like chemical into the breast, muscles in my upper and lower back tightens, my spine burns and my diaphragm feels like it is on fire and it starts to literally vibrate and trimmer in pain. I am in constant pain.

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    I highly suggest you first perform our Full Body Detox (maybe twice, back to back). After the Full Body Detox, I would suggest you try our Weight Release kit and regimen which will help you to regulate your weight. Consider a vegan and raw foods diet. Order our Alternative Diet and Lifestyle Manual and check out these diets and how to incorporate them into your life.

    After your cleanses, your daily regimen should consist of: Thyroid Formula, Electric Greens, Weight Loss (Release) Formula, Bowel Mover, and HYPERLINK "http://www.dherbs.com/store/rainforest-tonic-tea-p-289.html" Rainforest tea.

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    Q: I have a 13 year Rottweiler who is having a lot of trouble with his hind legs. A couple of weeks ago he slipped and fell, and couldn't walk because he couldn't put any weight on his back legs. I took him to the vet and they did an x-ray that showed that he had 2 herniated discs in his spine which were cutting of the nerves to his back legs. They said surgery is not an option for a dog of that size and age so they gave him a steroid shot and medication to give to him every day, and said if that didn't work I should probably put him down. Luckily the medication worked because he's up and about. His back legs are still a little weak but he does get up and move around pretty decent when he needs to. My question is if any of the pet products you have will help. I know the medication the vet gave is only a temporary solution and the vet told me that this is expected for a big dog at this age, but I would appreciate your input.

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    Q: Hello, I am having some serious issues here. I have a history of depression/anxiety and female problems. About a month ago I had my second miscarriage and after that it seems like my health just went downhill. I was having severe dizziness and headaches and then I started having breathing trouble. The doctors have said it's just bronchitis and my anxiety and that I need to take my meds so I have started back on my antidepressants/anxiety meds. My health doesn't seem to be getting any better. I'm having terrible stomach problems, no appetite, and my nerves are killing me. I'm also having muscle aches in my arms and legs and I'm having back and chest pains, please help me with some kind of advice. I've read through some of your articles but I'm still confused about what to do?

    A:

    When you feel like this it's a sign that you need to reboot your system (body) and you do this by Detoxing your body and eating a healthy diet in addition to positive thinking. Start with our FULL BODY DETOX followed by our TOTAL WOMAN CLEANSE. Drink our ENERGY TEA while doing your cleanses. You'll bounce back, Beloved.

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    Q: I have a situation I think you maybe able to help me out with. Even before I completed the Full Body Cleanse and Anti-Viral Kit (because I had HSV) I was experiencing pain in my left testical and a jolting feeling in the prostate. It began about 3-4 months ago after I contracted an STD from an ex-girlfriend and before the Full Body Cleanse and Anti-Viral Cleanse (I'm not sure if it was a result of the std or from the excessive bike riding I do) The pain has diminished a lot from a few months back. However it's still occasional and I?ve noticed now that I'm in a relationship and sexually active again that I have an orgasm a loooot sooner than I did prior to those 3-4 months ago. Hours compared to minutes now. And once I do I feel a sensitive sensation (not pain) in the left testicle. I visited a Urologist a few months ago for testing and he did a ultra scan, test etc. and said he didn't see anything wrong. Can you recommend anything that would correct this and get me back to my normal Stallion like self (smile)? Thanks again and you're always in my prayers.

    A:

    The pain/sensation in the left testicle is conveying a message to you - REPAIR and REJUVENATE your sexual system. Read our article entitled TESTICULAR HEALTH.

    Try the Male Cleanse and/or Jackrabbit (3 capsules), Prostate Formula (3 capsules), Male Hormonal Formula (3 capsules), MSM Sulfur (3 capsules) and drink 1 cup of the Male Health tea every day. These formulas help to provide essential nutrients conducive to male sexual reproductive health.

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    Q: Hello Mr. DHerbs. I am writing because I have eczema on my neck, back, arms, stomach and toes. I have suffered with this for years & I cannot get rid of it. Also I have a stomach that I am having trouble to get flat. Can you please help me. I am a 37 yr old black female that would just like to feel healthy, I don't drink or smoke and I try to eat healthy most of the time, so what am I doing wrong?. Please give me your advice. Thank you very much.

    A:

    Read our articles "SKIN DISORDER = BLOOD DISORDER" and "ECZEMA" for remedies and solutions. For the stomach problem, I will recommend 10-DAY SUPREME COLON CLEANSE and FULL BODY DETOX.

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    Q: I've been doing raw for about 28 days and I am on day 9 of the FULL BODY DETOX. I have noticed that my hands are orange occasionally. This also was present before doing the raw fast and detox as well. I looked on your website to see if you had any articles pertaining to this but didn't see any. I have read up a little on jaundice, but I experience this only on my hands (palms only, not in eyes or anywhere else). 5 or 6 years ago I was experiencing pain in my liver area and began changing my diet. Shortly after that I went to see an acupuncture therapist for a back injury (car accident) and he asked had I'd been experiencing pain anywhere else and I told him in the liver area. He treated me for both. I never have pain in my liver area again but was unsure what the orange hands are all about. I don't know if that is too much information, but I'd really appreciate any information you can give me on this issue.

    A:

    Orange or yellowish hands or feet denote TOXICITY. The body is toxic, especially the liver and needs to be cleansed periodically. Give the FULL BODY DETOX a try! Soak your hands in hot water (as hot as you can bear it) and 1 box of sea salt for about 30 minutes daily. I had this problem some years ago. I was going through times, had been through so much. I went and got a manicure one day and the Asian lady could read palms and told me I needed to relax. I had been doing everything by myself for a long time in life and needed to rest. She kept emphasizing rest. While this was true, my body also needed to detox. The anger in me at certain people and certain circumstances was stored in my liver (the liver stores anger). But in order to start a new life and live life anew, I had to work on my LIVE-R.