Why do we have lower back pain?
Lower back pain is one of the most common pains people have. There are many different causes of lower back pain. Of course, one of the commonest is a sedentary job. Lower back pain actually appears because of a variety of problems with any parts of the complex, interconnected network of spinal muscles, nerves, bones, discs or tendons in the lumbar spine. Typical sources of low back pain include:
- the large nerve roots in the low back that go to the legs may be irritated
- the smaller nerves that supply the low back may be irritated
- the large paired lower back muscles (erector spinae) may be strained
- the bones, ligaments or joints may be damaged
- an intervertebral disc may be degenerating
An irritation or problem with any of these structures can cause lower back pain and/or pain that radiates or is referred to other parts of the body.
Many lower back problems also cause back muscle spasms, which don’t sound like much, but they can still cause severe pain and disability. While lower back pain is extremely common, the symptoms and severity of lower back pain vary greatly.
When this pain becomes so intense that it makes it difficult for you to get things done, it’s high time you tackled the problem!
Doing these stretches can help strengthen your back muscles and reduce the amount of pain that you feel in your lower back. There are many issues that may arise with your lower back. If you are struggling with the pain, and these stretches do not really help, then you should seek medical help for your problem.
The best thing about relieving lower back pain is that it doesn’t have to take long.
You can complete these 7 stretches in just 7 minutes.
Lower back exercises
1. Hamstring floor stretch
Start this exercise lying flat on your back on the floor. Pull one leg up straight to stretch out the hamstring. Hold it for 30 seconds and then repeat the pulling with the other leg.
2. Bound ankle pose
While sitting on the floor, bring your feet together. Hold on to your ankles. Hold this position for 30 seconds, take a 10 second break, and then hold for 30 more seconds.
3. Knee to chest
While lying flat on your back on the floor, bring your knee to your chest and hold for 30 seconds. Repeat the exercise again with the other leg.
4. Spinal stretch
While lying on your back, cross one leg over the other and hold. Keep your back straight on the floor while crossing your leg over. Hold the position for half a minute and then repeat on the other side.
5. Piriformis stretch
Again, lie on your back and bring up one leg to a 90 degree angle. Bring the other leg up and cross it over your raised leg. Hold this position for 30 seconds and then switch legs. The easiest way to think about this stretch is like you are sitting in a chair with your legs crossed, the only difference being you’re on your back on the floor.
6. Quadriceps stretch
Lie down on the floor on one side and pull your top leg up towards your back. Hold the position for 30 seconds and then turn over and do the same stretch on your other side.
Stretch one leg forward and bend down. The back leg should be straight out behind you. Hold for 30 seconds and then repeat on the other side.