Lower back pain is something that affects approximately 80% of adults at some point in their lifetime. For most, low back pain is something that can managed and relieved at home with a simple, full stretching routine.
Left untreated, chronic low back pain can grow worse and worse over time, turning into a deeper injury and something that might require a medical procedure.
What Causes Low Back Pain
Low back pain typically stems from the tightening of surrounding muscles and muscle groups, such as hips, glutes and hamstrings. Rarely is it something that is directly attributed to the lower back, unless its from the result of a previous injury or accident.
Tightness in muscles, such as: hip flexors, glutes, quads and hamstrings, as well as poor core strength and flexibility are the most common causes of low back pain.
In most people, these muscle groups become tight by sitting (couch, office chair) for long periods of time, standing on hard surfaces for long periods of time, poor posture that never gets corrected, lack of consistent exercise that helps loosen muscles or too much heavy lifting exercises (which, will tighten muscle groups) without a proper stretching routine.
How to Quickly Cure Low Back Pain
Below are 2 stretches that will help to relieve tightness in the hips and glutes, thus helping to relieve low back.
1. The Figure Four Stretch for low back pain
- start by laying on your back
- then, bend your knees to 90 degrees and twist your legs to the left
- place your left hand on your top leg at the knee (should be your left)
- grab the foot on your bottom leg with your right hand (should be your right)
- Then, gently start to push down on your top leg and pull your bottom foot back
You should feel a good stretch in your abdominals, hip flexors, quads, glutes, and low back. Hold this stretch for 10 slow, steady breaths. Then, switch sides. Perform this stretch 2 – 3 times on each side
Another view
2. Ninja Legs Stretch for Lower Back Pain
- start by laying on your back
- cross your right knee over your left knee and draw both knees into your chest
- then, grab your feet with your hands and pull them out and up.
Here you should feel a deep stretch into the hip and glute of your top leg. Hold this stretch for 10 slow, steady breaths. Then, switch sides. Perform this stretch 2 – 3 times on each side.
Another view
Make It Routine
Make thes stretch part of your night-time routine before you crawl into bed, especially if you are a runner, sit all day in an office chair, cycle regularly or just need help relaxing at bed time.
Stretching your hamstrings, hips and glutes also help you sleep better 😉
Let me know how you like this stretch! Leave a comment below or on Facebook!
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Wow, that is intense …