Stretch Your Way Free From Lower Back Pain

Mar 23, 2011
Derek Clark

Don't accept lower back pain lying down, you're six simple stretches away from a better quality of life.

It affects 80% of us at some point in our lives, accounting for more sick leave and disability than any other medical condition. It is, of course, lower back pain.

But, for the growing number of us developing problems with our lower backs, there is a cure - a way of reducing the pain and even eliminating lower back pain completely. I’m talking about stretching.

Let me tell you about my experience.

As a keen bodybuilder for over a decade, I have learned a great deal. The most important lesson being – heavy isn’t always best. In the harsh winter of 2008, my appreciation for my body took on far greater significance. Like many bodybuilders who sustain injuries to their lower back, I suffered mine while dead lifting. I was guilty of wanting to go that extra yard, I went too far.

I had performed my 4 sets of 6 heavy repetitions when I decided to go for one more. I felt a twinge at that point but left the gym believing it was just a result of lifting hard and my pain would ease off by morning, as it always did. Not this time. I was unable to climb out of my bed the following day, I was a physical and mental wreck. Each slight movement left me in excruciating pain. For the following few days, I was only able to commute on my hands and knees.

The pain did ease off a little and I embarked on several failed physiotherapy and acupuncture sessions. But, two years later, I still suffered from lower back pain. I was still working out but simply accepted that I would have to live with my pain for the remainder of my life. That was until I embarked on a series of stretching exercises.

It was a chance meeting with a local physiotherapist that my miracle cure came about. After analyzing my posture and a discussion about how my injury came about, I was set a strict stretching plan. For the next 12 weeks I carried out a series of back stretches on a daily basis. And the result has been quite astounding.

I'm now free of lower back pain. And I have a greater appreciation of my body and the importance the spine plays in its overall movement.

Now, what worked for me, may not necessarily work for everyone.

If you're keen to improve posture, flexibility and reduce the risk of injury then stretching must play a key role in your day-to-day life.

Don't follow in the footsteps of those who deem stretching - a waste of time. They're the ones who suffer injury after injury, constantly being halted in their quest for the perfect physique. It's imperative to listen to our bodies, by taking a mere 10 mins from your workout to stretch, you could save yourself months and even years lost in needless and painful injuries.

Here are the six simple stretches that will help strengthen your lower back.

Stretch Number 1 – Pelvic tilt

If you are performing the exercise for the first time, you may not have much control over the movement of your pelvis.
If this is the case, perform the exercise with your back leaning against a wall until you become stronger to carry it out free standing.
With one hand placed on your abdominals and the other placed on your lower back, tilt the pelvis towards the ceiling before slowly bringing it back to the starting position.
Perform ten repetitions.

Stretch Number 2 – The cat stretch

This is one of the easier and more enjoyable stretches.

It introduces gentle movement of the spine and loosens it up for the stretches to come.
Begin on your hands and knees, gently arching the spine, bringing the knees back parallel underneath the hips.
Then suck your abs into your spine, holding the position for 10 seconds before relaxing the abdominals for 5 seconds.
Repeat 10 times.

Stretch Number 3 – Arm and opposite leg

Similar to the cat stretch but this time, we are extending one arm out forward and the opposite leg out.
Hold position for a few seconds before slowly returning to starting position.
Repeat with opposite arm and leg, carrying out 10 repetitions.

Stretch Number 4 – The Child’s pose stretch

Begin by kneeling on the floor, placing your hands and knees shoulder and hip width apart.
Put the top of your feet flat on the floor, pointing your toes before leaning back and sitting on your heels.
Stretch your arms forward as far as they can go without rising off your heels.
Keep your head down at all times.
Hold for 20 seconds before relaxing back to starting position.
Perform 3 repetitions.

Stretch Number 5 – Ankle on the Knee

Lying on the floor, bend your knees keeping both feet on the floor.
Place your ankle of one foot on the opposite knee.
Then grasp the thigh of the bottom leg and pull both legs into your chest, making sure your neck and shoulders are relaxed.
Hold for 20 seconds before switching legs.
Perform 3 repetitions for each leg.

Stretch Number 6 – Hamstrings

Lie flat on your back with both legs extended.
Raise one leg in the air - don’t worry if you are unable to straighten your leg.
Extend the knee so that the sole of your foot is facing the ceiling.
Slowly try to straighten the legs as you pull your leg towards you.
Hold position for 20 seconds before switching legs.
Perform 5 repetitions for each leg.

Summary

Pelvic tilt – 10 repetitions
Cat stretch – 10 repetitions, hold for 10 seconds
Arm and opposite leg – 10 repetitions
Child’s pose stretch – 3 repetitions, hold for 20 seconds
Ankle on the knee – 3 repetitions (each leg), hold for 20 seconds
Hamstrings – 5 repetitions (each leg), hold for 20 seconds

Conclusion

So there you have it, six simple stretching exercises that can help eliminate your lower back pain.

The back is often overlooked in terms of its importance within the structure of the human body, if our back is strained or injured in any way, it has a massive impact on our mobility and quality of life.

If you haven’t shown your back the respect it requires thus far, make sure you start today.

Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.