Stretches for Low Back Pain

Stretches for low back pain:

There are several muscles that can contribute to low back pain.  Low back pain can also be caused by spinal and joint issues.  It is very important that you are certain you are safe to do exercises and stretching before you attempt to do these stretches from your doctor or chiropractor.

It is also important to seek chiropractic care to alleviate any joint misalignments.  Massage therapy can release the trigger points and adhesions in the muscle and surrounding tissues to allow the muscle to return to its normal resting length.  After that has been achieved, it will help you to incorporate regular stretching and exercise into your daily routines to help keep your muscles released and to strengthen them to prevent injury in the future.

Please only stretch to your body's capacity, you should feel a stretch, but not feel pain.  As you practice these stretches, over time, you will increase your ability and comfort in doing them.

If you have any questions, please feel free to call or e-mail.

Enjoy!

Muscles Responsible for low back pain:

Deep Muscles of the spine

The muscles Quadratus Lumborum - The "Hip Hiker" causes low back pain as well as causes the Sacro-iliac joint to be out of alignment.  Release of this muscle allows the hips to return to a normal state. The group of muscles in the right side of the picture are collectively known as the erector spinae.  They will compensate for misalignments in the hips and can cause pain in the low, mid, or upper back.

 

 

Another muscle group that can cause low back pain is the iliopsoas.  It is a powerful hip flexor and attaches to the lumbar vertebrae.  Most of us spend the majority of our time in a forward flexed position.  This results in a tight psoas muscle, tightness in the hips and can result in low back pain.  The psoas is deep in the body and difficult to release, but possible with massage.  Stretching this area regularly is important to improve posture and flexibility.

 

 

For those that cannot get on the floor you can use a chair. The first picture is a seated forward fold.  Only go forward as far as you are able and breathe in and out releasing as you breathe out.  The second picture you may modify by bending over your right and then left leg.  This stretch works the erector spinae group, and the side to side stretch will work the quadratus lumborum.

For those who can get on the floor there are several stretches you can do.

 

First; lay on the floor and just allow gravity to relax and release your spine, his, legs and relax.

 

Second, you can draw 1 leg at a time into the chest, alternating sides.  Finish with your knees bent, spine supported by the floor beneath you.  You can rock your knees gently side to side.  This massages the muscles of the low back and glutes.  If you feel comfortable doing so you can lay on your back and do the picture above by drawing 1 knee into the chest, drawing the knee across the body in a lumbar twist.  Make sure the bottom leg remains straight and on the floor.  Repeat on the opposite side.  Use your relaxing breaths to release into the twists. 

Add a seated twist on both sides when you feel ready.  This stretch works the outer hips and glutes as well.


Standing forward bend:

Stand with your feet together and fold forward touching your toes.  This releases the erector spinae and helps to loosen the fascia of the back.  You can also do this same stretch on the floor in a seated forward bend.  This stretch will also stretch the hamstrings and calves, plantar fascia and is very beneficial to the body.

Standing side bend.  ( picture to come ) Stand straight raise your right arm, bending to the left.  You may support yourself with the left arm on the left leg. Take 5 deep breaths and release into the stretch.  Repeat on the opposite side.  This stretch works the quadratus lumborum, erector spinae and releases the fascia and smaller muscles close to the spine.


Finally, to stretch the psoas see pictures below.

 

Caution:  If you experience any pain please do not attempt to continue stretching.  Some mild pain from the stretch is normal, but especially if the pain is sharp or if you cannot get into the stretch do not force the stretch. 

Photos and Illustrations from Stretching Anatomy by Arnold G. Nelson and Jouko Kokkonen
you can order this beautifully illustrated book from Amazon.com