Stretches for lower back pain are commonly prescribed by physicians if you have frequent pain and discomfort in this area. Many times pain in the lower back region may signify weak muscles or frequent activities that put pressure on these muscles. Sitting for extended periods, whether you are traveling or work on a computer all day, can actually weaken back muscles and contribute to back pain. Taking frequent breaks to stretch out and move around will help minimize the pain experienced, and some basic stretches and poses will help to strengthen the muscles considerably.
The first stretch that may help is a simple exercise. Stand with your feet flat on the floor, and raise your arms above your head with your hands together. Bend at the waist and reach for your feet, going as far down as you can without feeling any discomfort. Hold this stretch for 30 seconds, then slowly rise back up. Repeat 10-20 times each morning, and when back pain starts in the lumbar region.
One of the best stretches uses a stability ball, and this exercise can offer very effective results for most people. Sit down on the stability ball like you were sitting down in a chair, but make sure to keep your knees widely spaced apart. Allow your head and upper body including arms to drop down between your knees, bending towards the floor. Hold the stretch for 30 seconds and then slowly raise back up. Repeat for 10 stretches.
One stretching exercise that is very easy yet may provide immense pain relief only requires your body and a floor. Lay down on your back with your face towards the ceiling. Slowly bring your knees up to your chest, and then hold your knees in this position with your arms and hands. Once you are in the ideal position then slowly rock forwards and backwards, letting the floor massage the area while you stretch out the muscles.
These stretches can strengthen the back muscles enough to completely eliminate this pain in many cases. A strong back and flexible muscles are needed for the best possible back health and function, and stretching exercises can help in these areas. Combining these stretches with the use of an inversion table, such as the Body Champ IT8070, or the Ironman Gravity 4000, will ensure your spine and back grows stronger, and hopefully less sore over time,