Lower Back Pain? Try This!

I was working out the other day and my lower back started to hurt. As soon as I was finished, I immediately went home and started stretching. After about 10 minutes, the pain started to go away and my brief panic came to an end. While I was going through these stretches, I wondered how many people would of had to go on about the rest of their day in pain? Not knowing that there are some simple stretches you can do that not only help your mobility but, also help keep the pain away.

In the US about 26% of adults have lower back pain at any given time, and the sad truth is a lot of people BELIEVE this is just apart of their lives and that it’s here to stay. Lower back pain can take many shapes and forms from feeling tight and stiff, to excruciating pain that radiates into other parts of the body. This is a big deal because your lower back plays apart in almost everything you do. From basic getting around for work in the morning, to being able to enjoy your hobbies without paying the consequences that night or next day. When you have lower back pain it is usually a result of immobility. First, things feel stiff and tight and that last a few years then, it grows into a pain that might be off and on here and there, until one day you realize you’ve been dealing with pain for the last 10 years. At least this is the story with most of the patients I see. The good news is with a little bit of effort, you can regain a lot of your mobility and take the steps to getting pain free.

Now the fun part, how well does your lower back really move?

First, start by testing yourself!

Flexion: Stand up straight, bend over and try to touch your toes, if you struggle or can't, then you do not have the proper flexion.

Extension: Standing up straight again, this time lean and bend backwards. You should be able to get to about 25 degrees.

Lateral flexion: Stand up straight, lean to your side, bending like you are trying to touch the outside of your knees. You should be able to get to 25 degrees here as well or touching your knees.

Rotation: Last one standing up straight, twist like you're trying to look behind yourself. You should be able to get to 30 degrees.

It will be difficult to measure the exact degrees of movement with these tests on yourself, so if you have a partner great, go ahead and measure each other. If not, if you notice any pinching, shooting, or any pain outside of a general stretch, you’re probably not passing the test and should do the following exercises.

Let’s correct the movements now.

Flexion: Lay flat on the floor on your back, then with one leg straight on the floor, bring the other knee to your chest. Hold this position for 30 seconds and then repeat with the other leg. Repeat 3 times.

Extension: Now lay down on the floor, gently push your shoulders up like you’re doing a push up, keeping your hips on the floor and arching your back like a cobra or a seal. Hold for 30 seconds to a minute.

Lateral flexion: Stand back up, with your feet about shoulder width apart, raise one arm above your head straight up, and bend to your opposite side. Hold for 30 seconds and repeat on the other side, repeat each side 5 times. You should feel your muscles between your ribs and hip stretched.

Rotation: Lie on your back on the floor with hips and knees bent to 90 degrees with feet flat on floor; engage your ab muscles and maintain throughout exercise; slowly and with control, rotate knees to one side keeping hips in contact with the floor. Hold it for 10 seconds and then repeat to opposite side, do this 5 times each side.

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