Lower back pain is a very common kind of pain people come to a chiropractor with. It is something that people induce to themselves on their own. The common causes of lower back pain is sitting for prolonged periods in your office chair, lifting heavy weights, bending your back in inappropriate postures etc. If the lower back pain is neglected, it may turn into a severe slipped disc or spondylitis. If you are having a pain in your lower back, be cautious of lifting heavy objects and do not bend forward. Performing some stretches would help you relieve your back ache, but do not do them if you feel a sharp pain.
These Are Effective Stretches For Lower Back Pain Relief
Lie down on your stomach flat on the ground and fold your elbows so that your palms touch the floor by the side of your chest. Now with the support of your palms raise you upper body so that the portion of your stomach above your navel is off the ground. Keep looking as high as you can. Hold yourself in this position for 30 seconds breathing deeply and come back to the initial position. Repeat this stretch 5 times.
Alternate Leg Raises
Keep lying on your stomach and keep your hands straight by your side with palms facing upwards. Rest your right cheek on the floor and breathing in, raise your right leg fully to a comfortable height. Bring your right leg back to the floor as you breathe out. Now rest your left cheek on the floor and breathing in raise your left leg and as your breathe out bring your left leg back on the floor. Do this alternate leg raising stretch 10 times for each leg.
Knee To Chest Stretch
Lie on your back and with the support of both your hands bring your right knee to your chest and breathing in, raise your head and try touching your nose to your knees. Hold this position for 15 seconds as you hold your breath and then slowly release your posture as well as your breath. Make sure that all the while your other leg is completely straight on the floor. Do the same with your left leg. Now breathing in again, bring both your knees together to the chest and bring your nose between your knees and release after 15 seconds. Practice 3 such sets.
Lie on your back and fold your knees so that your feet are on the ground and are hip-width apart. Keep your arms stretched on both sides and your palms on the ground. Now roll both your knees to one side. Do not move your upper body and make sure both your shoulders are still on the ground. You will feel a stretch in your pelvis and lower back muscles. Hold your self in this position for one long breath and come back to the starting position. Alternate your position to the other side. Perform 10 repetitions of this stretch.
Kneel on all fours keeping your hands straight directly under your shoulders and your knees under your hips. As your breathe in, raise your head and lower your stomach and try bringing your navel as close to the ground as you can in that position. This will arch your back below. Now breathe out and lowering your head, arch your back upwards as much as you can. Repeat this stretch 10 times.