Low back pain is a common ailment affecting millions worldwide. While physical factors like poor posture, injury, or degenerative conditions often contribute to this discomfort, stress can also play a significant role. When we’re stressed, our bodies tense up, often leading to muscle tightness and pain in the lower back.
Stretching is a simple yet effective way to alleviate both physical and mental stress. Incorporating a regular stretching routine can help to release muscle tension, improve flexibility, and increase blood flow to the lower back area. Controlled breathing practiced with stretching can also help reduce stress and its impact on the body. Deep breathing helps to activate the parasympathetic nervous system, which promotes relaxation and reduces muscle tension. Focus on stretches that target the hamstrings, hip flexors and lower back muscles.
Here’s a quick routine:
– Cat-Cow Stretch: Start on your hands and knees, arch your back towards the ceiling like an angry cat, with your head down as you exhale. Then let your back sink down towards the floor, with head up and booty up, as you inhale. This movement helps to mobilize the spine and release tension. Try this 10 times
– Child’s Pose: From a kneeling position, stretch your arms forward and sit back on your heels. This pose gently stretches the lower back and hips. Hold for 30 seconds.
– Seated Forward Bend: Sit with your legs extended straight out, toes pointing towards the ceiling and reach your hands towards your toes. This stretch targets the hamstrings and lower back. Hold for 30 seconds.
At Get Balanced PT, we provide Manual stretching sessions coupled with Therapeutic Massage as part of our Mobile Wellness services.