Stretch Exercises to Relieve Lower Back Pain

Many Americans face the problem of spinal and back pain due to poor lifestyle choices and lack of exercise.

Such muscular and joint pain can lead to far worse results over time. It is extremely crucial that patients seek the right medical treatment. Stretching is an effective method recommended to patients to relieve muscle and joint pain.

In this post, we explore some of the top stretching exercises that can be utilized for treatment.

Piriformis Muscle Stretch

The piriformis in the human body is one that runs from the spinal base to the thigh. When patients experience back pain, it is due to the stiffness of the piriformis muscle as a result of a dysfunction in the sacroiliac joint and nerve.

To start the piriformis muscle stretch, start off by lying with your back flat on the ground. Cross your leg over another and bend your knees.

Placing both of your hands under the other leg’s knee, bring your leg to your chest and then hold both thighs very close together until you feel a stretch in your buttocks. It is important that you hold the stretch position for around 30 seconds and return to starting position to repeat. By doing this exercise once or twice a day, you witness a significant reduction in low back pain.

Psaos Major Muscle Stretch

The Psaos Major muscle is the muscle found in the lumbar region and connects the iliacus muscle. If the muscle is tightened, it can greatly reduce mobility in the lower back region and make it difficult for patients to kneel or stand properly.

To perform this exercise, kneel on one knee in such a way that you are in a lunge position and extend the forward leg outward in order to squeeze the glute muscles. Then lean forward such that you feel a stretch in your hip and hold for 30 seconds before returning to starting position and repeat.

Buttock Exercise

Low back pain can also be performing buttock exercises. This is because buttocks consist of the glute muscles.

When these muscles are weakened—due to poor posture, for instance—it can put more strain on your spine and hence result in low back pain. Start the buttock exercise by lying on your stomach and tightening your buttocks. Then raise one of your legs up towards the ceiling while keeping your spine in a neutral position. Make sure to do the exercise as slowly as possible in order to maximize the stretch and relieve muscle pain.

In summary, the aforementioned stretches are just a few exercises that are helpful in treating back and spine related pains.

For a more thorough treatment program, it is advised to seek our comprehensive program from one of our chiropractors in Louisville. To make an enquiry regarding Middletown chiropractic care, please contact us today.