When it comes to back pain, the lumbar area of the spine tends to cause the most amount of pain for individuals. Being able to regularly stretch this region is very helpful in overcoming chronic pain complaints. Here are five core exercises that you should be practicing on a regular basis to provide lumbar relief.
You’re likely questioning just how this stretch can help with your lower back but stick with us. Your quads are the foundation in which your body moves. When they’re not properly taken care of, it can lead to weakness in the hips, hip flexors, glutes, and lower back regions. Therefore, it’s important to keep your quads flexible and strong.
To perform this quadriceps stretch you’ll need a towel or exercise band. You want to start by laying flat on your stomach. Wrap the band or towel around one of your feet. You want to hold the other end of the towel or band with your hands. Bring your heel of that foot to your butt. Hold the stretch for about one minute. Do at least three sets per session.
Hip Flexor Stretch
As you just learned above, having a solid foundation for your back to rest on is a necessity. Your hip flexors are part of that solid foundation that you need to build. Therefore, they should be getting stretched regularly. You’ll want to start this stretch by kneeling on the ground. Bring the opposite arm up and back to extension. This will cause the pelvis to shift forward into a stretched position. Hold the stretch for about 20 to 30 seconds. Repeat three sets per side.
The adductors are a group of muscles that lay along the medial side of the thigh. They work to adduct the femur at the hip joint. When these muscles get really tight, it can be hard to move your hip and can cause discomfort in your lower back. To start the adductor stretch you’ll want to prop the inside of one of your ankles on a table or chair. Lean your bodyweight into that side to stretch. Hold your weight for about 20 to 30 seconds. Repeat this three times for both sides of your body.
Dynamic Hamstring Stretch
Your hamstrings are essentially the back of your thighs. These tendons and muscles flex the knee joint and extend the thigh. You utilize them for a lot of different movements like walking and running. When your hamstrings get too tight, it can lead to lower back pain. Therefore, regular stretching is a necessity.
Start by laying on your back. You’ll want to reach your hands behind your knee. Bring your knee up to a 90 degree angle and lean your hips forward. Hold this hamstring stretch position for about 20 to 30 seconds at a time. Complete for three reps per leg.
Right below your back is your glute. When you have a problem with both or either side of your glutes, it can translate into stress on your lower back. You can fix this issue by ensuring that your glutes are properly stretched out. The glute stretch is the perfect exercise to ensure this.
Start by propping the outside of your ankle on a table. You want your leg to be at a 90-degree angle. While you keep your back straight, lean forward at the hips. Hold this stretched position for about 20 to 30 seconds. You want to repeat this glute stretch three times per side.
As you can see, there are various core exercises that can be utilized to provide lumbar relief. The ones above are some of the most vital and easiest for newbies to start with. As you build up your exercise routine, you can start to add more and more items to your workout list each day. Before long, you’ll notice a significant decrease in the amount of pain that you feel in your back.