Relieve Lumbago With This Context 5 Easy Stretching

Contents:

• Medical Video: Back Stretches that Ease Stiffness & Increase Flexibility
  
• Various types of stretching to deal with back pain
  
• 1. Cat / cow stretch
  
• 2. Child pose
  
• 3. Knee to chest stretch
  
• 4. Pelvic tilts
  
  
• 5. Lower back twist
  

Medical Video: Back Stretches that Ease Stiffness & Increase Flexibility

Lumbago will be very disturbing to your daily activities. Usually you only want to lie in bed without doing anything else because of debilitating pain. Jamie Costello, a sports instructor at the Pritikin Longevity Center + Spa recommends several types of stretching that you can do to reduce and treat back pain. Apart from relieving pain, this stretch can also increase the strength and flexibility of the body.

Various types of stretching to deal with back pain

Be sure to stretch for about 10 to 30 seconds. The longer the stretch is done, the less your pain will be. Therefore, do not rush when stretching. Enjoy the process and turn on the music to add to the feeling of relaxation. Don't forget to keep your breath set to help reduce pain. The following are various types of stretching that can help you deal with a lumbago that attacks.

1. Cat / cow stretch

This movement is done by moving the waist muscles in two directions to help the muscles contract and reduce pain. To do this you follow these steps:

1. Put your hands and knees on the floor like a pose about to crawl.
2. Then, stretch your back up by backing it so that your spine looks curved.
3. Hold for five seconds.
4. Then, lower your back and bend it down to form a basin.
5. Hold for five seconds.
6. Repeat this movement for 30 seconds.

2. Child pose

This yoga posture is done by stretching your lower back muscles which will usually contract when the pain strikes. To do this, do it in the following way:

1. Put your hands and knees on the floor.
2. Stretch your arms and palms on the floor.
3. Place your hips above your heels, then drop your head and chest slowly to the bottom
4. You can also put a pillow just below the abdomen to support the body and reduce pressure on the waist muscles.
5. Stretch for 10 to 20 seconds per session.

3. Knee to chest stretch

This stretching motion will stimulate contractions in the lower back muscles. Do this stretch by:

1. Lie on your back.
2. Lift and bend your knees above your chest.
3. Use your hands to pull your knees and hold 20 to 30 seconds before returning to the starting position.

4. Pelvic tilts

Steps to do pelvic tilts to treat back pain:

1. Lie on your back.
2. Place a small pillow under your head.
3. Then bend your knees and open your legs hip-width apart.
4. Lift your back to parallel to the abdomen and repeat to the starting position.
5. Repeat movements 10 to 15 times by slowly lowering your pelvis.

5. Lower back twist

This movement is done not only to help stretch the lower back but also to tighten your glutes. Following are the steps:

1. Lie on your back with your knees bent to the right or left side and feet on the floor.
2. Extend your arms to the right or left side.
3. Try to keep your shoulders on the floor when your knees are bent.
4. Hold for 20 to 30 seconds before returning to the starting position.
5. Repeat the movement to stretch the other side.