Lower Back Pain Relief

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Is your lower back hurting?

 

 

 

Besides getting regular massages, strengthening core muscles, and limiting the time you are sitting, these stretches can help relieve lower back discomfort.

I have found that most lower back problems stem from weak core muscles, tight hip flexors, glutes, and hamstrings. This set of stretches focuses mostly on lower back muscles, glutes, hamstrings and hip flexors. 


Guidelines

A. Stretching is great to protect the body from injury, limit muscle soreness and create better physical efficiency.  

 

B.  However, it is not the same for everyone. Please note that my flexibility has come from years of dance and yoga so these particular stretches will look different on each person.  


C.  It is important to listen to your body; not pushing to the point of pain or causing residual stiffness. You also need to find what stretches work best for you. 



D.  If it is a one-sided stretch,make sure you stretch the other side the same way.

Ease into it...

E.  Your stretching regimen should be progressive. For instance, if you are new to stretching regularly, each one should be held for 5-10 seconds, resting for 10 seconds then repeat the stretch again.  



F.  Eventually, you can work up to holding each stretch 25-30 seconds, resting for 30 seconds and repeating 3-4 times.  


G.  Also, don't forget to breathe!



References : 
I have found this book very useful to find stretches for specific muscle groups. Thus, I highly recommend this for your own reference. 

https://www.amazon.com/Stretching-Anatomy-2nd-Arnold-G-Nelson/dp/1450438156/ref=sr_1_1?s=books&ie=UTF8&qid=1452732588&sr=1-1&keywords=stretching+anatomy