Lower back stretches at work could help! To properly stretch out the lower back, we need to first understand why there may be pain or stiffness there in the first place. This may be due to strained discs in the lower back or, it may be due to tight muscles in both the upper legs and hips. Chances are, it’s a combination of the two.
The good news is that there are certain stretches you can do when you’re at home that will help with this situation. For instance, when I’m seated at my desk, I read for most of the time. If I didn’t keep my back straight while I was reading, I would feel pain in my shoulders and throughout my legs. Sitting properly can help alleviate this discomfort. It’s also important to stretch those abdominal muscles as well.
There are many different types of stretches for the lower back that should be done on a daily basis if not more often. These include lying on your back with your knees bent and your feet flat on the floor, with one leg bent and the other leg straight. You want to alternate these legs, going back and forth like a snake. Some people like to cross their legs over their chest so that they have a nice comfortable stretch going through all of their back. Other people simply bend their knees and hips, pulling them towards the opposite side of their body until they are almost straight.
Another very good stretch that you can do at work is the cat stretch. This is for your hamstring area, which is behind your neck. Simply move your hand up towards the middle of your chest and then towards the outside of your chest, bending your elbow and pushing your thigh against your shoulder. Repeat this several times, trying to get the stretching feeling in each of these areas.
There are other back stretches you can do at work that will relieve lower back pain. Try doing some basic lunges. Lie flat on your back and then slowly lift your legs to your chest, squeezing your glutes and pulling your rib cage down into your body. If this doesn’t feel too comfortable, you can increase the distance you bend your knees or the length of time you hold the stretch.
Seated hamstrings stretch involves sitting down and simply bringing one leg up. Keep your leg straight and make sure it’s directly under you without bending it. From here you want to bring your hamstrings up and contract the quadriceps. Repeat this several times.
How to Massage the Lower Back and Get Back Pain Relief
Source: Community Clinic Association
Learning how to massage the lower back can also be a source of pain relief for some people. The lower back is a common site of pain due to repetitive motion and poor body mechanics. Massage therapy can help alleviate tension in this area as well as decrease pain from injury or strains. It may also help you prevent future injuries by strengthening muscles that can help keep the spine stable during movement. Find out how to massage the lower back properly so you can reap the health benefits and lessen your pain.
First, it’s important to determine where the problem lies. Sometimes it is simply muscle stiffness that is causing soreness and pain. If the problem is muscular, there are several different muscles that can be targeted with massage. Laying on the stomach or between the knees will target the hip flexors. Laying on your back, across your chest, and over your buttocks will target your hamstrings.
The muscles of the lower back can be injured if they are overstretched. This occurs when a person does an activity for a long period of time that requires an unnatural bend or twist. It is best to stretch these muscles before and after any activity. A simple bend or twist of only the hip flexor can be done for 10 minutes each day. Doing this two times a day can greatly increase range of motion and relieve tightness and stiffness.
If you do receive massage, make sure that the therapist uses gentle strokes and proper technique. A good massage therapist should not hit the muscles too hard or aggressively. They should gently knead the muscles, using their thumbs and fingers to find tense spots. They should also pay close attention to the circulation in the area by gently rubbing the skin. Moisture is essential to the muscle health.
To learn how to massage the lower back and get relief from pain, there are a few other things that need to be done. These include increasing the circulation in the area and massaging the joints. You can do this by taking short walks, or by using a steam kit to heat up a tub or heating pads. It is important to stay out of the sun, as this will stretch the muscles, tendons and ligaments and can cause inflammation.
Learning how to massage the lower back and get back pain relief is not difficult. It is simply a matter of paying attention to how the body is moving and what can be done to relieve tension and promote healing. Many times these movements can be learned while looking at a picture of someone doing them, which can further reinforce the idea that the body is moving correctly.