9 Easy Stretches to Release Lower Back and Hip Pain
More than 26 million Americans (age 20-64) deal with lower back pain. It’s a serious health problem that requires care and therapies. We spend most of our day sitting in a chair. Sedentary lifestyle causes tightness and severe pain in the shoulders. Muscles and bones in your lower back, abdomen and glutes are weak or even damaged.
A tight psoas causes stiffness and pain. You can relieve your pain in a natural way, and you don’t need any medication to achieve great results.
Experts at Mayo Clinic have listed five great benefits of stretching:
Improves flexibility and motion
Flexible muscles are important for your everyday routine. Increase the flexibility of your muscles to do your daily tasks easily. Aging affects flexibility, but there are a few ways to restore it.
Stretching improves the blood flow throughout the body. Blood carries nutrients and eliminates waste from tissues. Good circulation shortens the recovery time in cases of muscle injuries.
Stretches relax muscles and improve your body posture, minimizing discomfort and relieving pain.
Stretching will break down the tension in your muscles.
Stretch regularly to improve your balance and become more mobile. This lowers the risk of injuries in elderly.
The best pain-relieving stretches
Sit on your heals, and bend your upper body forward. You should touch the floor with your forehead. Stretch your body and keep your arms straight. Hold in this position for half a minute.
Lie on your back and bend your knees. Grab one leg with your arms. Place your other leg over it. your head and shoulders should be “glued” to the floor. Bring the leg you are holding even closer to you. Hold in this position for a minute and switch legs.
Lie on your back, spread your legs and bend your knees. Grab your toes with your arms, and press your back against the floor. Hold in this position for half a minute. This stretch rotates and stretches the hips. It loosens the inner groin muscles, and realigns the spine.
Sit on the floor and cross your legs. Twist your body, and push the upper leg in the opposite direction of your upper body. Keep your back straight and hold in this position for thirty seconds. Switch legs. It stretches the ankles, knees and lower back. This stretch is good for your core muscles.
Bring your body on all fours, and step forward with one leg. Extend your other leg. Press your hips against the floor, and hold in this position for 30 seconds. Switch legs.
Lie on your back and turn your upper and lower body in opposite directions. Your knees should fall to one side. Twist your body, and hold it in that position for half a minute. Switch sides.
All you have to do is bring your body in the sumo-wrestling position. Your toes should be facing outwards. You should notice pressure on your thighs. Hold your body in this condition for 30 seconds.
Wide-legged forward fold
Stand tall and keep your feet wider than your hips. Bend your body and place your hands on the floor. You should notice tension in your lower back, hamstrings and glutes. Hold your body in this position for 30 seconds.
Cow face legs
Sit on the floor and cross your legs while keeping your knees bent. Press your sit bones against the ground and keep your back straight. Hold in this position for half a minute. It’s a deep hip stretch, and also engages the glutes. Use it to stretch and strengthen your groin, calves, thighs and abs.
Laura Inverarity, DO, a board-certified anesthesiologist and physical therapy expert, has some stretching tips for you:
Warmups are important
Warm up your muscles for five minutes to prevent injuries.
Stretch for 30 seconds
Stretching tissues takes time, and 30 seconds is just fine. You can go for a full minute if your body is used to the stretching.
Bouncing is dangerous
It may result in small tears in the muscle which leaves scars. Scar tissue tightens muscles and reduce flexibility.
Focus on your stretch, and don’t go too far. How to tell if you have gone too far? You will feel pain. Go back to the point where you didn’t feel pain, and hold your body in that position.
Relax and don’t forget to breathe. Holding your breath isn’t something you should do.
Stretch both sides of your body for equal effect
Stretch before and after workouts