Lower Back Stretches

Busy schedule, fast food diets, and not enough physical workouts can lead to tight back muscles. As time passes by, this can cause significant lower back pain and also make you vulnerable towards serious back injury. The sciatic nerve in our body is the longest nerve which runs from our lower back, through the buttocks, and down the back of both legs till the feet. Any activity that squeezes this nerve will cause sciatica, which results in pain down the legs, vibrating sensations, and/or numbness. This article concentrates on lower back pain stretches and lower back exercises that are effective for all ages.

Stretches for Lower Back to Relieve Pain

While walking, pressure massages, and heat therapy are good exercises for lower back pain, simple stretches are more useful for the long run. Take a look at some stretches for your lower back pain.

1. Lie straight on your back with your palms flat on the floor. Bring your feet close to your buttocks, lift them with the soles pointing towards the ceiling, and hug them close to your chest. Stretch your legs straight up as you hold your toes. If you're having trouble touching your feet, keep your elbows inside your thighs to apply gentle pressure. You can also open your legs and keep your elbows inside your knees, you will be able to feel the inner-thigh stretch.
2. The next exercise needs the stability ball, as it works the lower back, calves, and gluteus muscles. Place the ball between both legs and crouch down towards the floor, keeping your back straight. Hug the ball with your arms and place your entire body weight on it. Keep your feet wide and flat on the floor and knees lined with your ankles. Make sure you have a good grip on the ball, so it won't roll away and push you back to fall on your buttocks. Straddle the ball gently in this posture.
3. Lie flat on your back with palms touching the floor. Lift your legs with your toes pointed towards the ceiling. Place your hands under the knees and slowly pull them closer to your chest. You will feel the stretch in your lower back.
4. Stand with your feet shoulder-length apart and hands over your hips. Bend your knees and go down from your torso and hold it to a 45 degree angle. Arch your lower back few times before you hold this posture

Stretches for Lower Back for Pregnant Women

While in the second and sometimes third trimesters, pregnant women are vulnerable to acquire sciatica, as the baby is growing and pressing down against the nerve. Posture and good stretches for lower back are very crucial in relieving uneasiness during pregnancy.

1. This exercise will help you tone your legs and perineal muscles. Stand against the wall with your back touching it. Balance your body and squat down for about a minute. Get up and do it again. Take your time in doing the squats. You can do this exercise 10 times a day with plenty of intervals.
2. Sit on the floor with your feet crossed (just like a relaxed yoga pose). Sit in this position for 10-15 minutes, 3 times a day. This stretch takes the pressure away from the lower back and strengthens inner thighs.
3. The next lower back stretch for your inner thighs is just like exercise #2. Sit on the floor with your back against the wall. Instead of crossing your feet, this time touch the soles of your feet. Slowly lower your knees towards the floor and feel the stretch in your inner thighs.
4. Lie straight on your back and bend your knees. As you exhale, contract your back against the floor and while you inhale, relax your spine. Repeat this exercise few times. You can also do this exercise while standing up. This exercise has two major advantages: one, it provides back pain relief and two, it helps prepare the expectant mother's body for birth.

Talk to your doctor and seek professional help if you are suffering from lower back pain. The doctor might give you some specific back stretches and exercises or ask you to visit a physical therapist. The stretches for your lower back helps strengthen the inner thighs and abdominal muscles, tone the perineal area, stretches the ligaments, and boosts correct body alignment. The above mentioned stretches do relieve some pain. Do these exercises in moderation and if you develop any discomfort, stop the lower back stretches and consult your doctor immediately.