A stiff lower back makes many people complain. This problem can be overcome by improving physical and mental health. Marsha Durkin, a licensed nurse explains, "You can treat lower back stiffness yourself by stretching, massage, heating, sleeping with a pillow, practicing yoga, and exercising regularly. However, consult your doctor first, especially if you are medically diagnosed. have lower back problems." You can overcome lower back stiffness with proper handling.
Step
Part 1 of 3: Doing the Lower Back Stretch
Step 1. Stretch by twisting your waist while bringing your knees together
Lie on your back with your knees bent and your feet on the floor. Extend your arms out to the sides like a T so that your shoulders touch the floor. While keeping your feet together, slowly lower your left knee as far to the floor as possible.
- Hold on for 2 minutes.
- Try to touch your shoulders to the floor as you stretch.
- After raising your knee to its original position, perform the same movement by lowering your knee to the right. Make sure both shoulders touch the floor and hold for 2 minutes.
Step 2. Perform calf and hamstring stretches
Lie on your back with your knees bent and your feet on the floor. Straighten your left leg up while pointing your heel toward the ceiling so that your foot is perpendicular to the floor. Bend your left knee and lower your foot to the floor.
- Perform the same movement 6-8 times to stretch the left leg. As you make the final move, hold on for 30 seconds, pointing your heels toward the ceiling.
- Do the same way to stretch the right leg.
Step 3. Do the dove posture to flex your hips
Start practicing from a table posture on your knees and resting on your palms. Bring your left knee close to your chest and lower your left foot to the floor while bringing your left foot close to your right palm. Slowly straighten your right leg back.
- Make sure your left knee forms an angle of approximately 90° on the floor in front of your chest.
- Lean forward slowly to feel the stretch in your glutes and hips. Lower your body as low as you can to the floor or place your forehead on the floor.
- Hold for 5 deep breaths and then do the same movement to work the other side of the body.
Step 4. Do the number 4 posture
Lie on your back on the floor lifting your legs and bending your knees to form a 90° angle. Cross your left ankle over your right knee while pointing your right foot up. Grasp the right thigh from behind with both hands and pull it as close to the chest as possible to stretch the left hip and buttocks.
- Hold for 30 seconds then lower your feet to the floor. Do the same movement by crossing your right ankle over your left knee.
- To be more intensive, roll up a towel and place it under your hips as you stretch.
Step 5. Perform a "tail wag" motion to stretch the lower back muscles
First, get into a table posture by placing your palms on the floor directly under your shoulders and your knees just below your hips. While keeping your knees together on the floor, bring your left foot close to your buttocks and swing it to the left while looking to your left to see your left toes.
- Hold for a moment then swing your left leg to the right while looking to the right to see the toes of the left foot.
- Do the same movement by swinging your right leg to the right and left. Hold for a moment with the soles of the feet to the side while trying to see the toes.
Part 2 of 3: Using Massage and Therapy Naturally
Step 1. Massage your back using a tennis ball or styrofoam tube
After lying on your back with your knees bent and your feet on the floor, place a tennis ball under your lower back where the stiff muscles are. To relieve lower back muscle tension, roll the ball gently with your back while making small movements in various directions.
- Place the ball under the stiff muscle group on one side of the spine. Do not place the ball directly under the spine.
- Purchase a Styrofoam tube online or at a sporting goods store. Place the tube on the floor in a horizontal position and then lie on your back on the tube while bending your knees and placing your feet on the floor.
- Roll your body up and down over the tube to work up tight muscle groups.
Step 2. Change your sleeping position and use a head pillow
The best sleeping position for maintaining a healthy back is on your back. Get into the habit of sleeping on your back using a head pillow to support your neck and shoulders so your head doesn't turn to the side.
- Place a small pillow under your knees to support your lower back.
- Adjust the position of the pillow as needed. Do not leave any gaps between the body and the mattress.
- If you sleep on your side, place a pillow between your knees to reduce pressure on your hips during sleep.
Step 3. Take advantage of heat therapy as a quick way to treat muscle stiffness
Heat therapy is able to stimulate blood flow to stiff body parts and block the sending of pain messages to the brain so that the muscles become relaxed. Use a heating pad or bottle filled with warm water to relieve back stiffness.
- Soak in warm water and direct the water spray at the stiff back area.
- Alternatively, take a bath under a warm shower while running water over the stiff muscles.
- Do not fall asleep while using a heating pad so that the skin does not burn.
Step 4. Find a professional massage therapist or chiropractor
If lower back stiffness has not been resolved with the above methods, consider seeking out a massage therapist or chiropractor. The massage therapist will massage the stiff back muscles and the chiropractor will perform massage or manual therapy to restore the displaced spine.
Before consulting, find out the best professional therapist by asking a doctor for recommendations
Part 3 of 3: Exercise as Long-Term Therapy
Step 1. Practice aerobics for 30 minutes 5 times a week
Aerobic exercise is beneficial for maintaining health and dealing with stress that triggers lower back stiffness. Set aside time to walk or swim for 30 minutes 5 days a week.
If you've never done aerobics, start with a 10-minute walk 3 days a week and work your way up to 30 minutes 5 days a week. If you get used to it, also do other activities of a higher intensity, such as jogging, dancing, or cycling several times a week
Step 2. Practice to strengthen your core muscles
Strength of the abdominal and back muscles greatly affects how you feel in your lower back.
- Lie on your back on the floor bending your knees and lift your pelvis as high as possible off the floor. Instead of using your glutes or legs, lift your pelvis by contracting your lower abdominal muscles and hold for 5 seconds. After lowering the pelvis to the floor, do the same movement 5-10 times.
- Lie on your back on the floor and lift your upper body off the floor while arching your back forward and crossing your arms across your chest. Use your upper abdominal muscles to lift your body about 15° then hold for 5 seconds. Do this movement 5-10 times a day.
- Several other movements in Pilates exercises are useful for strengthening the core muscles. Perform these moves regularly using a DVD as a workout guide or join a gym.
Step 3. Get in the habit of practicing yoga every day or once a week
Yoga is beneficial for maintaining health and reducing stress through muscle stretching, various strengthening postures, and breathing exercises. Some yoga postures, such as the hill posture, the cow cat posture, and the triangle posture while stretching your arms forward can help stretch the lower back.
- If you already practice yoga once a week, do it a few times a week or do a short workout each day.
- If you've never done yoga before, sign up for a beginner's class. Even if you only practice a few times in class, you will gain the basic knowledge so that you are ready to practice on your own at home.
