A leading provider of health and wellness solutions, has shared expert insights on how to ease lower back pain through stretching. According to recent statistics, lower back pain affects up to 80% of adults at some point in their lives, causing discomfort, limited mobility, and lost productivity. With the right stretching routine, however, individuals can alleviate lower back pain and prevent future occurrences.
“Stretching is a simple, safe, and effective way to ease lower back pain,” said Dr. Rohit Malhotra, director at IPCU. “By stretching the muscles and ligaments around the lower back, individuals can improve their range of motion, reduce stiffness, and increase blood flow to the affected area. Stretching also helps to reduce stress and tension, which are common triggers of lower back pain.”
He shared some of the most effective stretching exercises for lower back pain, including:
- Cat-cow stretch: Get on your hands and knees with your back straight. Slowly arch your back, lifting your head and tailbone, and hold for 5-10 seconds. Then, round your back, tucking your head and tailbone, and hold for 5-10 seconds. Repeat 10-15 times.
- Knee-to-chest stretch: Lie on your back with your knees bent and feet flat on the ground. Slowly bring one knee to your chest, using your hands to pull it gently towards you. Hold for 20-30 seconds, then release and repeat with the other leg. Do 3-5 repetitions on each side.
- Child’s pose: Kneel on the ground with your legs together and your buttocks resting on your heels. Slowly bend forward, reaching your arms out in front of you, and rest your forehead on the ground. Hold for 20-30 seconds, then release.
- Hamstring stretch: Sit on the ground with your legs straight in front of you. Slowly lean forward, reaching your hands towards your toes, and hold for 20-30 seconds. Repeat 3-5 times.
- Cobra stretch: Lie on your stomach with your palms on the ground, next to your shoulders. Slowly lift your upper body, using your arms to push yourself up, and hold for 10-15 seconds. Release and repeat 3-5 times.
Dr. Malhotra emphasized that individuals should consult with their healthcare provider before starting any new stretching routine, especially if they have a history of lower back pain or other medical conditions. They should also be mindful of their form and breathing during stretching exercises, and avoid any movements that cause pain or discomfort.