Six Basic Stretches for Upper and Lower Back Pain
If you are looking for the best stretches for back pain, here are six types of Stretches for Upper and Lower Back Pain that you can do to help keep yourself in good alignment.
1. Relaxing Stretches for Upper and Lower Back Pain
Here is the king of relaxing stretches. Do this exercise for about half an hour each day. It’s the best position you can get into to relieve the pain of a crook back. The Fix Back Pain ebook has a couple of other good ones.
2. Rotational Stretches – to do while watching TV or reading a book.
You’ve got to do stretches like the Hip crossover, over and over for 20 – 40 minutes a night, starting with a minute on each side and building up to 5 minutes on each side.
One side is usually tighter than the other. This is because the muscles on one side of the body are tighter, pulling the pelvis out of alignment. If this happens, it takes the bones just above the pelvis out of alignment—ouch!
3. Calf, Hamstring And Buttock Flexibility Stretches
The cost of the luxury of a sit-down job is a minute’s worth of wall sit and buttock stretch exercises a day. It will loosen the hamstrings and calves.
Want more? There are heaps more good ones in Fix Back Pain.
4. The Four Great Strengthening Stretches for Upper and Lower Back Pain
Here are four strengthening exercises you can do at home. They’ll take you four minutes.
Squat for a minute – strengthens the legs.
Superman for a minute (build up to it). Lift the feet and knees first, then the chest and arms – strengthen the back muscles. Keep your arms close to your chest to start with. Start by doing it for 10 seconds and build up to a minute of gentle ups and downs.
Sit-ups with or without feet held—Build up to 20 repetitions and then report back! Why are feet held? It strengthens just about all of the muscles on the lower front part of your body, including abdominals, hip flexors, quads, tibials, and some on the top of your feet. Some people say you shouldn’t do them with your feet held. I think that’s bunkum. Just do them. When you can do 40 on the trot, report back!
Press-ups—build up to 20, men on the toes and women on the front of the thighs, and then report back! (Do you know there’s a core strength exercise you can do when you’re resting on your toes and forearms? After about a minute, most people start shaking like a leaf. Well, if you do press-ups, you do this core strength stuff at the same time.)
5. Hyper Extension
It would be best if you had exercises to put the hollow back into your lumbar spine, like the cobra, prone frog and Superman exercises. Some people reckon you shouldn’t do them. I’d take my lead from the Chinese. They’ve been doing these two exercises in yoga for a couple of thousand years. I bet on it.
6. A Good Exercise Program In The Gym
Join a gym. 30 minutes on an aerobic machine – stepper, bike, treadmill or climber, and a 30-minute whip around the strength training machines will provide you with the foundation of good health and fitness.
Which muscles do I need to loosen off to relieve back pain?
Pretty much any muscle attached to your pelvis. When these muscles become tight, they take the pelvis and the bones above (and below) it out of alignment.
Can stretching make back pain worse?
On the contrary, flexibility exercises are the key to loosening off the muscles that have taken your skeleton out of alignment. You just have to know which ones to do.
How do you stretch out lower back pain?
It’s not so much the muscles in your back that need stretching it’s the muscles that are attached to your pelvis particularly hamstring and buttock muscles.
So, there you have it. I have no doubt that if you do the right exercises, most every day (and the gym exercises three times a week), you’ll get yourself back into good nick within a few months.
After three months, you should find that it doesn’t hurt to sneeze or cough, you’ll be able to bend over the basin to brush your teeth, and the pain will have subsided. You’ll give yourself 80 100.
In fact, I’ve got a belief that 80% of people have an 80% chance that they can get themselves back to 89% of good nick if they’re diligent.
If it gets better quicker than that, send me a medal!
If you’re not progressing, spend longer each day doing the exercises.
Once you’ve bought the Fix Back Pain series of ebooks, send me an email, and I’ll give you more advice on which exercises to do for more extended periods. My back took a quantum leap toward good function when I spent a couple of hours in front of the TV, stretching from side to side.
In the meantime, stay tuned and highly tuned and do the exercises you need to do to get yourself back into a pain-free state.
Regards and best wishes
John Miller
If I can help you with more information, please feel free to contact me at this link
https://www.globalbackcare.com/contact-us/
