6 stretches to Eliminate Lower Back Pain!
Ok here are a couple stretches yours truly does all the time to get my spine in line. When your 6’7” this can be easier said then done. I have more than my sure of aches and pains over my last 20 yrs of training. So here are some of the most valuable stretches I can shed light on. If you have chronic back pain but notice when you get out of a hot shower or the hot tube or sometimes after getting good and warmed up during exercise this means your problem is muscular not due to nerve damage and is easily fixed with some key stretches. Trust the big guy on this one.
Understand, the quads, the hams and the glutes all tie into the lower back or hip flexors. Because of this the pain that you are feeling is because one muscle group is overly tight while the opposing muscle group is compensating to find a balance. Over time it gets worse and worse because these muscles have battled back and forth so long (for what ever reason e.g. sitting too much, lifting without warming up or simply doing something the body isn’t use to) the muscles have become overly tense or hard. So what to do? hmmmmm. Well, they need to be stretched out to release tension. Like a collar of a t-shirt if you stretch it out it wont got back to its normal elasticity (it will remain loose) that will in turn relieve the pressure and that relieves the pain. Ah ha! That is why the hot water from a shower or hot tube relieves pain. Becuase muscles relax and stretch easily when warm… I know you can thank me later. Anyway here we go
This first exercise is my favorite because of two things that have gone on with me. I have the tendency to rotate my hips forward (this is a postural distortion) and raise my but in the back. By doing this it shortens the hip flexors in something like a contracted position. The other problem I have is sitting too long at work while I drive. This also shortens the hip flexors, and they get use to being in that spot. So what happens the muscles in my lower back compensate and attempt to pull my hips back into position and before I know it i have pain.
So doing this exercise stretches my hip flexor and when I am having lots of back pain it really hurts but like they say no pain, no gain. The great thing about it is as soon as I am done I start to feel better. Try it and see. If I don’t stay on it my squats produce a lot of pain and then I move around like and old man for a few days. hahaha. (a little hint. if you have one side tighter than the other only stretch that side and see if that eliminates the pain. Because remember the body searches for balance so sometimes stretching only the tight side will fixed all the problem. This is variable to each person.)
ok when you do this exercise be sure to lean forward and push your torso back to get a stretch on the hip flexor. You can ever turn away to make it stretch more. A advanced tip to really stretch out that hip flexor is to prop your back foot up on a wall and lean your head back and push your hips out away from the wall.
This Next stretch is basically doing the same thing but it is stretching both sides at the same time. This one feels really good.
This next stretch is great for the lower back as well because some times a twisting motion is the only thing that can relax those tight lower back muscles. This stretch also feels really good and its also easy to do because its on the ground.
This next squat stretch is great for stretching that lower back as well. I will even place my elbows on my knees and pull myself forward to get a better stretch. It feels great.
Next we have a glute stretch here. Yes this will stretch the butt. This is necessary because the glutes tie into the lower back and some times they are too tight and cause back pain so they need to be stretched as well. (I like to do this one standing up on one leg and bracing myself because my weight becomes aids the stretch and all I have to do is lower myself down.)
Finally we have a hamstring stretch. This is a must because like I said earlier the hams are tied into the lower back. By stretching them can release lots of tension. Do not leave them out.
Ok thats about it for now. There are many variations to these stretches but the goal is to stretch the tight muscles. So good luck. But I have to say if you are in the Grand Junction Colorado area do yourself a favor and look up Dr. Ryan Scotting with Procare. He helped me when my back was so bad I didn’t think it could be helped. He turned me on to some of these stretches. Well Good luck and let me know how it goes. If you are like me it was a god sent.