Lower Back Stretches -Eliminate back pain and achieve a healthy spine

When we stop moving certain parts of our body, our back muscles tend to become weak and the joints freeze up. We can overcome this problem with some lower back stretches. For instance, while we eat, watch television, when we are in the car, or on the computer we are sitting. With all this sitting your back muscles just don't get enough exercise or movement. This in turn makes them weak and prone to injury and strain.

When we have any type of spine problems, the back muscles tend to go into painful spasms, this in turn leads the muscle tissue to become swollen and congested. The blood vessels become choked, and the blood stops flowing to the muscle cells. These cells are then deprived of oxygen, which leads them to suffocate. Over time this will cause more spasm which leads to pain in the back. Toxins then accumulate resulting in inflammation and more swelling and congestion.

Lower back stretches helps relieve these painful spasms. Stretching opens up the muscle tissue, which lets them breath again and return back to life. This exercises helps the suffocated, tight, painful muscle tissue to breath again. Oxygen and blood supply are improved when the muscle tissues are stretched and toxins are eliminated.

Stretching exercises can be performed even when back pain is present. It is important to start off slowly and gently, and gradually increase the stretching as your body begins to loosen up and heal.

While performing any lower back exercises it is important to listen to your body. If pain occurs at any time while you are stretching, ease off until the pain goes away. If sciatica or any acute back pain is present avoid forward stretches until this pain eases off.

A couple of important pointers to note before beginning any stretching programme.To stretch a normal healthy muscle, you need to stretch to a point just before pain is felt. If you feel any pain you need to ease back, otherwise you could tear or injure the muscle.

While stretching if pain is already present, special care should be taken.

• Pay special attention to pain, while performing any stretching programme.
• If pain occurs while stretching, you need to ease off to the point just before the pain started, and hold the stretch for as long as you are comfortable

   

• While you are stretching, notice how lengthening the muscle affects your pain.

With any muscle pain we must stretch in to where the pain is present, but in a comfortable and intelligent way.

Below are some of the basic stretching exercises to get you started.

Knees-Up Rest

Relaxes the muscles in the pelvis, hips and knees which in turn decreases the pressure on the spine

• Take a chair and lie flat on the floor, making sure your buttocks are up against the side of the chair.
• Slowly place your legs flat on the chair, keeping your knees at 90 degrees.
• Relax the body, and remain in this position for as long as you like.

Knee Raises

This exercise keeps the spine in a protected position, while stretching the muscles in the knees, buttocks,hips and lower part of the spine.

• Lying on your back, raise one knee towards your chest.
• Keeping the remaining knee flat on the ground, place your hands around your shin and pull your knee as close to your chest as possible, taking care not to force or strain.
• Repeat the same procedure with the opposite knee.

Straight Leg Raises

This is a powerful exercise to strengthen the hamstring muscles. When these muscles are tight, they are inclined to pull the back out of alignment. Many back problems can be solved by stretching these muscles.

• Lying flat on your back, slowly raise one knee and bring it to your chest.
• Hold your leg at the knee joint and straighten it, so that it is at 90 degrees to your body.
• Keeping your leg supported with the hands keep this position for one minute or as long as possible.
• Repeat this procedure for the opposite leg. You can rotate your foot at the ankle to enhance this stretch.

Resting Cobra Pose

This type of stretch opens the disc spaces so the spine can breath. It also helps to align your spine and restore proper posture.

• Lie flat on your stomach. Keep your legs straight and relaxed, and your arms along side your body.
• Slowly bring your hands towards your head, with your elbows bent and the palms of your hands on the floor in line with your shoulders. Slowly raise your head and then your chest off the floor. Then draw your elbows under your chin so that your head is resting on the palms of your hands.
• When in pain try to spend as much time in this position, you can even read a book or watch television in this position.

Serpent Pose

This is an excellent exercise to stretch all of the back muscles, without putting any weight on the spine. It improves the curvature of the spine and decompresses the nerve roots.

• Lie flat on your stomach, with your elbows bent, palms of the hands flat on the floor and in line with your shoulders.
• Slowly extend your chin and raise your head neck, and chest off the floor.
• Keeping your body supported with your arms, extend your head and chest of the floor as far as feels comfortable, and gaze straight ahead.
• Hold this stretch for one minute, release and repeat 3 to 5 times.

The above are only a few lower back stretches, there are literally thousands of additional stretches available that can help your back.

However, in order to move past your pain, it's important you apply the right techniques. By learning the true cause of your back pain and applying the right exercise routine, you will re-juvenate your spine and live the pain-free life you deserve.