Most people will experience lower back pain at some point in their lives. Pain is a message conveyed by the body indicating an imbalance that requires attention.
Below, I will introduce 5 wonderful posture therapy exercises or stretching exercises that can immediately relieve your lower back pain.
The benefit of practicing these postures is that you can do them anytime, anywhere.
We will also investigate the possible causes of your persistent back pain. It is important to understand the underlying causes of pain, otherwise you will always experience pain and only be able to alleviate symptoms.
What caused my lower back pain
The best way to eliminate back pain is to address the root cause and maintain muscle balance.
Exercise and stretching can help you relieve pain, but unless you know the reason behind the pain, you will fall into this cycle.
Whether the pain is acute or chronic, it is always recommended that you consult a doctor to rule out any serious causes.
Most of the time, the root cause is a combination of posture and muscle imbalance.
The meaning is... muscle weakness and lack of activity, unable to provide sufficient stability and support around the spine and joints.
Habits that cause lower back pain
Sitting for a long time without lumbar support
Lazily texting, forming a posture of round shoulders leaning forward
Bending of spine when sitting (bending of lower back)
Bend the spine instead of practicing hip joint hinges
In addition, most back pain patients are afraid to exercise because they are afraid of making the pain worse.
Yes, it is important to exercise correctly to avoid injury.
However, low impact intensity exercises are usually safe. If you feel stressed, you can take a break anytime.
Sitting for long periods of time is not the solution to the problem. Further weakness of the muscular system can lead to more pain, instability of the spine and joints.
How to solve these posture imbalances
I have a step-by-step tutorial on how to solve these imbalances, and I will link them all together under the exercises.
5 Lower back pain stretching decomposition
Reverse stretch:
This is my favorite stretching exercise. I can't imagine how much relief I got after this exercise. Especially after working in front of the computer all day. The operation method is as follows:
First, stand and face the wall or counter. Your feet, hips, and knees should be aligned (in a line). If your knees are bent, then there's no problem. Establishing flexibility takes time. As long as you keep your hips directly above your feet.
Lock the elbow and kick the gluteal muscles backwards to create an arch in the lower back (do your best). Tighten the quadriceps and loosen the scapula. Breathe and hold for at least 30 seconds. Put your upper body in a stretched state!
You can also use a chair for this exercise. Your arm height is not too important. The important thing is to elongate the back and lower the chest. Make sure your gluteal muscles align with your feet.
Sitting floor:
How do you do it?
First, sit with your back against the wall. It's okay if you can't let your hips touch the wall. Do your best.
Stretch your legs in front of you. The back of your shoulders should touch the wall (this is a good opportunity to restore the correct back posture).
Tighten the quadriceps and point your toes towards yourself. This may cause your legs to start lifting, which is completely fine. Place your hands on your thighs and hold for a few minutes. And don't forget to take deep breaths.
If you are very nervous, you may feel uncomfortable for the first 10-20 seconds.
However, after a while, you began to feel a deep sense of comfort.
In fact, when I suffer from hip pain, this is the only non painful posture I can maintain. I would really sit on the floor and wander around with my family like this.
Practice modifying
Another good way to do this exercise is to place your legs on the floor:
Hip flexor release
How to do it: Relaxing the hip flexors will help you regain posture and relieve tension on your back and hips.
When you enter the lunge and stretch position, you need to contract your gluteal muscles and tilt your hips backwards to stretch your lumbar muscles (the largest hip flexors)
Low and High Cobra Practice
Method: This is a magical exercise for restoring spinal curvature.
I suggest you start slowly and gradually improve with increasing flexibility.
Start with practicing low cobra. Clench your fists tightly and lean your head against them.
Pressing with your hands too early may put more pressure on your lower back, so start with a low cobra stance and then move on from there.
Progress of Cobra
The next step is to press and place it on your forearm.
You can also lift your feet off the ground to exercise your gluteal and core muscles. However, I like to use this exercise as a relaxation and reinforcement exercise. Every time you exhale, release your back with care and let your body sink to the floor.
Unboxing machine
Our chests are under a lot of pressure and tension. Shoulders can easily become round, causing spinal curvature and lower back pain.
How to open the chest:
How to do it: You can complete this operation without a stable ball. Adding balls will challenge your core muscles, which like to train together with your gluteus maximus.
When you lift your arms and legs, keep the core tight and focus your attention on a point in front of you on the floor to maintain balance.
If you lose focus, you will lose stability. Repeat alternately 10 times. Stretch your arms and legs to elongate your back muscles.