Low back pain is a physical complaint experienced by many people. In the United States, this problem is a major cause of inability to work. Back muscle stretching is useful in preventing and treating low back pain. Make sure you stretch with the right technique because the back muscles are very sensitive and can easily be injured.
Step
Method 1 of 4: Stretching the Back while Standing
Step 1. Stand straight with your body relaxed and your arms hanging at your sides
Breathe deeply in preparation for stretching because this step is useful for increasing the flow of oxygen to muscle tissue, accelerating muscle recovery, and minimizing the formation of lactic acid that makes muscles feel sore.
Find a quiet, distraction-free place to practice. Just in case, keep in mind that the jerking motion (such as being startled) while stretching can trigger a back injury
Step 2. Slowly lean forward
Relax both arms so they hang down.
Pay attention to the physical sensations felt in the lower back. If the lower back is slightly stretched, this is normal when practicing stretching. However, don't keep leaning forward and do something else if this exercise makes your back sore
Step 3. Lean until your lower back is lightly stretched
Once your lower back begins to stretch, stop moving and then hold on for a moment.
- Make sure you stick with a comfortable posture. Don't lean until your back hurts.
- Do not swing body to descend further.
Step 4. Hold for 10 seconds
At this point, you can feel your lower back being stretched little by little.
While holding your gaze down, don't try to touch your toes. You could injure your back if you strain yourself while stretching your muscles
Step 5. Straighten your body to return to the starting position
Lean back slowly.
You can bend your knees slightly to maintain balance
Step 6. Bend your back while holding on to your hips
Remember, don't push yourself until your back hurts.
Step 7. Hold on for 10 seconds
At this point, you should feel a light stretch in your lower back and/or hips.
Step 8. Raise your body to the starting position
Do this movement 2-3 more times or as needed.
Method 2 of 4: Bringing Knees to Chest While Lying On Your Back
Step 1. Lie on your back on a carpeted floor or yoga mat
Place both feet on the floor while bending your knees.
This exercise is very beneficial for people with back pain. This movement is useful for stretching the lower back following the back support muscles in the hip and buttocks area
Step 2. Slowly bring one knee (eg right knee) to your chest
Hold the shin (right leg) with both hands and pull it close to the body as much as you can.
At this point, you can feel a light stretch in your lower back, buttocks, or hips. The very complex anatomy of the lower back is made up of many interwoven muscles and nerves. Increasing the flexibility of the hips and buttocks can relieve back pain
Step 3. Hold the right leg for about 30 seconds
Allow the other leg (left leg) to remain relaxed on the floor while straightening or bending the knee.
To stretch the hip flexor muscles, use your hands to bring your right knee close to your left hip so that your right thigh crosses over your stomach
Step 4. Lower your right leg to the floor and do the same movement by bringing the other knee (left knee) to your chest
Perform this movement 2-3 times each leg so that the lower back and hip muscles experience a thorough and balanced stretch.
Method 3 of 4: Doing the Camel Cat Posture
Step 1. Kneel on the yoga mat and place your palms on the mat just below your shoulders
Make sure your arms and thighs are perpendicular to the floor. Don't push your knees back so far that you feel like doing push-ups while resting on your knees.
Step 2. After taking a deep breath, get into cat posture by arching your back up while exhaling
Hold in this position 15-30 seconds while breathing flowing.
- Feel a light stretch in the lower back. You can adjust the way you arch your back to make the stretch more comfortable.
- This movement is useful for strengthening the core muscles so that it provides a double benefit because you use the abdominal and back muscles to arch your back. When doing the camel cat posture, it is common to feel "hot" in the back and abdominal muscles.
Step 3. Straighten your body to rest for a while
Bend your body down by bringing your stomach and chest to the floor. Hold for 15-30 seconds while feeling a light stretch in your lower back.
Step 4. Repeat this movement as needed
Camel cat posture is usually done 2-4 times.
The camel cat posture can be done when training the abdominal muscles because it is useful for strengthening the core muscles
Method 4 of 4: Doing Yoga Postures
Step 1. Practice safe yoga postures as needed
There are many different yoga postures for stretching the lower back and can be done by people who do not experience physical complaints. For people with back injuries or vertebral hernias, some yoga moves can make the problem worse, even dangerous, such as bending forward or twisting the waist, especially when using weights. Talk to your doctor or physical therapist to find out which yoga postures are safe for you. Some of the following yoga postures are safe to train the back muscles.
Step 2. Do the hill posture
As one of the basic postures in yoga, the hill posture is beneficial for overall stretching and strengthening the core muscles. In addition, the hill posture stretches the back extensor muscles, which support the lower back and stabilize the spine.
- To do the hill posture, kneel on the floor on a yoga mat and prostrate while straightening your arms at your sides.
- Press your palms firmly into the floor, tip your toes, then lift your hips as high as you can off the floor while straightening your knees as much as you can.
- At this point, your body is in an upside-down V and your buttocks are in the highest position. Gently press your heels into the floor to stretch your calves if you don't feel pain.
- Hold for about 20 seconds then return to the starting position. Do this movement several times.
Step 3. Perform the child's posture
This posture is done to rest while stretching and is very useful in flexing the back, hips, shoulders, and chest.
- Sit cross-legged on the yoga mat while stretching your knees and placing your palms on the mat. Lower your head onto the mat while extending your arms at your sides until your face almost touches the floor.
- If your hips lift off your heels, slowly lower your back until your buttocks touch your heels. When you stop moving, feel a light stretch in your lower back.
- Hold for 20-30 seconds then repeat as needed.
Step 4. Perform the cobra posture by lifting your upper body off the floor
When doing the cobra posture, you are free to decide how far you want to stretch your back. In addition to flexing the back, this posture is useful for strengthening the back muscles.
- Lie face down on the floor. Straighten your legs so that the backs of your feet touch the floor.
- Place your palms on the floor beside your chest. Use the strength of your hands to slowly lift your upper body while pressing your thighs and hips into the floor.
- Continue to lift your upper body until you feel a comfortable stretch in your back. Pull your shoulders back and try to activate your glutes while doing the cobra pose.
- Hold for 15-30 seconds and then repeat this movement as needed.
- For this exercise to work to strengthen your back, use your back muscles to help your arms lift your abs off the floor.
Tips
- Don't push yourself to stretch beyond your ability to make it uncomfortable. This can trigger back pain and/or other complaints that are not immediately felt.
- If you want to ensure safe postures or movements to stretch your back, check with your doctor or physical therapist. Visit a physiotherapy clinic to find out which postures and movements suit your physical condition.
- Relaxation is very beneficial to increase lower back flexibility.
- If you have back pain that doesn't go away within 72 hours or is associated with pain or other symptoms, this could be a sign of a more serious health problem. Take the time to consult a doctor before practicing muscle stretching.
Warning
- Don't stretch until it hurts. It is possible that pain due to a lower back injury or other muscle will only be felt a few days later.
- Do the leg stretch carefully. Stretching the legs can cause more tension in the lower back muscles than the stretched leg muscles.
- Stretching exercises are not the same as other calisthenics exercises because the results vary depending on the temperature and/or psychological factors. Sometimes, your muscles won't be able to stretch as you normally would if you're training in a cold place or when you're under stress.
- Wear a support belt to support your back when exercising your abdominal muscles because this exercise puts a lot of pressure on the lower back. Consult a doctor or physical therapist to be sure.
- Do not make jerking or twisting movements while stretching your back. During the exercise, make sure that your spine is straight. All movements should be done slowly and controlled.
