8 Lower Back Stretch, the Best Way to reduce back pain | unique you

8 Lower Back Stretch, the Best Way to reduce back pain | unique you

well, Let me just tell you, At times, it may be a side effect of a basic condition, for example, kidney stones or fibromyalgia. Different occasions. it’s just a reaction of an inactive way to leed your lifestyle

But, most of the time, even the most active among us can spend a lot of time sitting in the car, at work, during dinner, watching TV etc. All that sitting can lead to lower back pain.

Therefore we can conclude, it’s just a reaction of an inactive way to lead your lifestyle.

who suffering from low back pain can experience how much it can affect your daily routine. Basic things, such as taking a walk, sitting at a chair, or even laughing can turn out to be practically difficult to manage while you are in some serious pain.

if there was no horrible injury or incident that led to your pain—a few adjustments to your body positioning and some key exercises including stretches can help to be normal. So, that we can call – Low back exercise or lower back stretches.

Before we start, here are some pro tips for you regarding the stretches

    •  While stretching, breathe normally and don’t push to the point of pain.
    •  holding the breath up to 30second will be good, the more you you hold it will provide you much benefit.
    •  Listen to your body and do what feels best for you at each moment.

     8 Lower Back stretches

    1. knee to knee stretches

    knee to knee
    This stretch relaxes your hips, thighs, and glutes while promoting overall relaxation.one of the best options available in this category, you should look for this practice in a daily basis.

    here is the Sequence Below

    • Begin by lying on your back with your knees bent and feet flat on the floor.
    • Bring your hands to rest either behind your knees or right below your kneecaps.
    • Slowly bring both knees toward your chest, using your hands to gently pull your knees.
    • Hold knee against your chest for 30 seconds to 1 minute, trying throughout to release tension in your legs, hips, and lower back.
    • then return to the starting position.

    2.Child’s Pose

    child pose
    This customary yoga present works your gluteus maximus, hamstrings, and spinal extensors. It assists with tension and strains up and down your spine, neck, and shoulders.

    Here Is the Sequence 

    • Start on hands and knees. Sink hips as far as possible toward heels
    • Hinge forward at your hips while keeping back, neck, and arms straight.
    • Walk arms forward as far as possible or sweep them to the sides behind you, with palms facing up.
    • Focus on breathing deeply and relaxing any areas of tension or tightness.
    • Hold this pose for up to 1 minute.

    If you feel like you need some extra support, you can place a rolled-up towel on top of or underneath your thighs.

    3.Cat-cow stretch

    Well, Perform this tried-and-true yoga stretch before and after exercise, whether you have back pain or not. The cat-cow stretch is a great way to wake up your spine while also stretching your shoulders, neck, and chest.

    Here Is the Sequence

    • Start on hands and knees. Tilt your head upward and curve your spine downward. This is the “cow” movement. that means Tabletop position.
    • Your spine should be parallel to the ground in this position.
    • Press into your hands and feet as you inhale to look up, allowing your belly to fill with air.
    • Breathe out, tucking your jawline into your chest, and curving your spine toward the roof.
    • Continue this pattern of movement, repeat 10 times.

    If you have any knee concerns, place a cushion under them for padding and support.

    4.Hamstring Stretches

     Hamstring Stretches.
    Hamstring stretches relieve the back of the leg, where some of the muscles that support the work of the lower spine are found.

    Here is the Sequence

    • First, lie down straight and take a depth breath
    • then, up your right leg holds with your both hands.
    • While doing that other leg should be straight, no knee bent.
    • try to pull that leg towards the chest but keep the leg straight
    • now try it for the left leg
    • Repeat the step with a certain interval.

    5.Bridge Pose

    Bridging offers so much for the symptoms of back pain. This exercise helps strengthen various supporting players for your back like the hamstrings, glutes, transverse abdominis, abdomen and hips.

    through Bridge pose the sit bones encourages activation of the lower part of your gluteus maximus, which helps to support your low back, releasing pain and tension.

    Here is the Sequence

    • Lying on your back, bend your knees and plant both feet on the yoga mat.
    • Be sure your feet are hip-width apart with your heels close to your glutes.
    • Press into your feet to lift your hips. From here try to soften around your sacrum, and lengthen your sit bones toward your knees.
    • Continue this pattern of movement, repeat 10 times.

    6.The Pelvic Tilt

    Pelvic tilts build strength in your abdominal muscles, which helps relieve pain and tightness in your lower back. They also have a beneficial effect on your glutes and hamstrings.

    This stretch can help you start to bring some movement back to this area gently.

    Here is the Sequence

    • Lie on your back with both knees bent and feet flat on the floor.
    •  Try to relax your low back, keeping it in a neutral position, means you should feel a slight curve in your low back if you place the top of your hand under your back.
    • Raise your bum and flex your abs, pressing your back into the floor.
    • Hold this movement for 10 seconds, allowing your breath to smoothly enter and exit your chest.
    • Repeat your pelvic tilts up to 10 times.

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    7. Lower Trunk Rotation

    The knee to chest stretch is used to stretch your hip and low back muscles. It ought to likewise help diminish pressure on spinal nerves by making more space for those nerves as they leave the spine.

    Here is the Sequence

    • Lie down on straight.
    • Gently pull one knee towards your chest, using your hands to hold your leg in the stretch.
    • Hold 10 seconds. You should feel a stretch in your low back and hip.
    • Switch legs and pull your other knee towards your chest, again holding 10 seconds.
    • Repeat 3 to 5 times with each leg. Bring both legs to your chest.
    • Hold this pose 10 seconds and repeat up to 10times.

    8. Spinal Twist

    This exemplary twist works your hips, glutes, and back. It expands portability in your spine and stretches your abs, shoulders, and neck. The weight of this stretch additionally animates your inner organs.

    Here is the Sequence

    • Sit on the edge of a cushion with both legs extended out in front.
    • Stretch your arm 180 degrees with each other.
    • Starting at the base of your spine, twist to the right side.
    • Then turn it to the left side
    • Continue this pattern of movement, with an interval of 5 seconds up to 5 minutes and repeats.

    Additional Advice

    If in case, stretching could actually make the problem worse then. Call your doctor if the pain lingers and impacts your day-to-day life. In general, the best approach to back pain isn’t treatment but prevention.

    Doing some or all of these stretches regularly should keep your back healthy and flexible and help keep pain from returning.

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