You regularly suffer from back pain that handicap you in everyday life? Poor posture, prolonged sitting, carrying heavy loads or insufficient muscle strengthening are all reasons why you may have lower back pain. Fortunately, some lumbar stretches can provide lasting relief. Discover the 5 best exercises to improve your well-being.
Why do I have back pain?
The lumbar area: a fragile and complex part of the body
Many French people complain of back pain. Some specialists even talk about the "evil of the century“.
The lumbar region refers to the lower part of the upper body, between the ribs and the pelvis. It is subject to many muscular tensions.
Low back pain affects the lower back, and therefore the nerves and muscles supporting the backbone. They can be :
- Punctual: we speak then of low back pain (or lumbago);
- Chronicles: we talk about herniated disc.
Regardless of the pathology, back pain is both extremely painful and disabling.
Causes of back pain
In the vast majority of cases, lower back pain is the result of an alteration of the spine and all of its components: muscles, joints, ligaments, etc.
Different situations can cause this type of pain:
- From inappropriate postures prolonged periods of time, such as sitting all day;
- Lack of physical activity, responsible for the weakness of the back muscles;
- Insufficient flexibility of the lower back muscles;
- A fall or accident;
- Carrying a heavy load in an inappropriate manner.
This last point particularly affects bodybuilders. Indeed, it is common to see people using weights that are too heavy or having a poor execution technique during their workouts at the gym.
It is therefore essential to put your ego aside, to ensure the quality of your movements and to be accompanied by a sports coach if you are just starting out.
Would you like to follow a bodybuilding program to reach your goals?
Of course, back pain is not a fatality. There are many ways to alleviate it, even before taking painkillers.
If you are experiencing pain, some stretching exercises can help you relieve your back.
However, in case of persistent pain, it is preferable to consult a physiotherapist. Through massages and adapted muscle strengthening exercises, a physiotherapist will be able to identify the source of the problem and treat it.
The benefits of lumbar stretching
As we've seen, lumbar stretches will help relieve lower back pain.
This has been confirmed by several scientific studies, such as the one funded by the American Center for Complementary and Integrative Medicine (NCCAM) or the one conducted by the University of Miami School of Medicine.
More broadly, including stretching movements in your daily routine will allow you to :
- Reduce muscle tension;
- Improve your mobility and your range of motion;
- Limit the stress on your vertebrae ;
- Strengthen the back muscles.
While the stretching exercises suggested in this article will help you relieve current pain, they will also help prevent future problems. So whether you have back pain or not, it's important to stretch regularly.
But how to stretch your lumbar region effectively?
5 lumbar stretching exercises
Let's look at some of the movements oflumbar stretch.
Personally, in addition to these relaxations, I also use a device for stretching the lumbar region : the Nubax. I invite you to discover this article if you want to know more about this machine.
For a better comfort, I advise you to do these exercises on a mat or on a soft surface in order to avoid any complication due to a too hard floor.
1. The position of the fetus
Whether they are occasional or chronic, this back relaxation exercise is recommended to effectively relieve back pain.
Start by lying on your back.
Next, pull your stomach in and bring your knees toward your torso. Use your hands to hold your knees to maintain this position.
Breathe slowly and deeply while remaining in this position for about 30 seconds.
Finally, gently bend your knees until your feet touch the floor. Repeat this movement five times.
By stretching in this way, you will see your lumbar tensions gradually soften.
2. The child's posture
The child's postureBalasana is excellent for a good stretch of the lower back.
This exercise is widely practiced during the yoga.
To perform this posture, kneel with your buttocks on your heels and let your big toes touch. Put your hands on your thighs and bend forward. Your hands should follow the movement.
Then stretch your arms out to the ground as far as you can, while tucking your chin slightly towards your throat. Always try to keep your buttocks as close to your heels as possible and not to take them off.
Hold this position for 30 to 60 seconds, while breathing normally, to ensure that you are in the right position. stretch the lower back.
3. The cobra posture
This is another lumbar stretching exercise borrowed from yoga.
It is a back stretching effective, simple and gentle, which leads you to imitate the attitude of a cobra.
Start by lying on your stomach and stretching your legs. Put your arms and hands below your shoulder.
While breathing in deeply, bring your chest up and hold this position for 15 to 30 seconds. During this time, breathe deeply. Indeed, one of the secrets to successful stretching exercises lies in the quality of your breathing.
In addition to stretching the lumbar region, the cobra pose is also ideal for strengthening your muscles.
4. The bridge
This movement of reinforcement will help you to relax your lumbar muscles, while relieving the painful parts.
Lie on your back with your knees bent up and your feet firmly planted on the ground.
The goal is to lift your glutes and pelvis upward, so that you form a bridge between your legs and the ground. Be sure to keep your back straight.
Hold this position for 15-30 seconds, then return to the starting position.
5. The hollow back, round back
Last of these lumbar stretches, the hollow back, round back (or cat-cow stretch) is an excellent exercise for back pain.
It consists in alternating two yoga positions to soften the spine.
From the starting position, get on all fours and keep your back straight. Then curl your back and head as you inhale and pull your stomach in.
On the exhale, this time you will straighten your head and slowly arch your back.
Repeat this sequence about 10 times.
Tips for preventing back pain
You now know how to stretch your lower back to relieve existing pain.
But according to the principle of " Prevention is better than cure"In addition to lumbar stretching, it is also possible to implement actions to prevent these pains even before they appear:
- When you get down on a daily basis, try to squat to save your back;
- In the case of low back pain, there are exercises that should not be done: the squat, the deadlift, etc.
- Choose the right weights and avoid carrying too much weight during your weight training sessions;
- At the gym, in the office or at home, make sure you always adopt the good postures ;
- Get moving, because doingphysical exercise is the best way to avoid lower back pain;
- Include psoas stretches in your routine, as this muscle tends to shrink when you sit for long periods of time;
- Adopt a healthy eating and balanced to avoid being overweight, because excess weight puts a strain on your lumbar region;
- Strengthen your lower back with the help of adapted exercises.
Conclusion
You now know what stretching to do in case of lower back pain. For other back problems, you will find in this article various movements which will relieve your sufferings. And if, despite these lumbar stretches, the pain persists, I strongly advise you to consult a health professional without delay.
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