If you are in pain, knowing the best lower back pain stretches to ease pain is vital information.
Not to be smart or appear silly, but the best stretches for lower back pain are those that ease pain the fastest and the longest. Unless they do this, there is no point stretching.
However stretching is commonly misused, performed incorrectly or not used effectively. Why?
The standard way of stretching has been shown to give poor results in lower back pain, and long term never addresses all the causes hence pain returns.
This web page will outline a few essential facts; how to stretch effectively, the best lower back pain stretches and why stretching isn’t enough to ease your pain.
Read on to make sure you know what to do to ease your pain as fast as possible.
How To Stretch Effectively
Most people when they stretch they simply perform a stretch, hold the position for a minute or two and then relax.
Although this stretch can help ease some tension, it is less efficient when pain is present. There are actually 3 important elements to stretch effectively.
The first is knowing which muscles to stretch. This may sound simple, but in fact is a little more detailed than most people realize.
When back pain occurs, your spine twists and distorts (imbalance), which means certain muscles are tight and others not so. You can have a left hamstring tight for example but the right is okay.
If you then stretch both muscles, you are in fact not correcting the imbalance, you need to stretch just the muscles that are related to the imbalance present. Otherwise you are potentially stretching for no effect at all.
This is why finding the imbalance is the only step in back pain relief that everyone should learn, and why we teach this free of charge. Simply click the link below to learn more.
Once you know which muscles to stretch, then you need to know two other elements.
The next is knowing how to stretch. As I said above, lower back pain stretches only work if you use them effectively. The standard stretch is less effective for pain relief.
To ease pain quickly it is best to use a PNF type stretch, which will help the muscle relax quicker and is less stressful on the muscle also. The beauty of these types of stretches for lower back pain, is that they only take a few seconds to perform.
This is why inside the X-Pain program, we only teach effective lower back pain stretches, so you can ease pain as fast as humanly possible.
The final element is knowing when to stretch.
Did you know that if you stretch at certain times of the day, muscles will relax faster and stay relaxed longer. Hence easing pain quicker.
Knowing when to stretch will allow you to ease pain faster and help prevent pain returning.
These 3 elements are essential to stretch effectively. Not just for lower back pain, but any form of back pain must follow these steps. If not pain is likely to remain, simply click the following link to learn more.
Once you know how to use lower back pain stretches effectively, you still should understand the best muscles to stretch.
The Best Lower Back Pain Stretches
As we said, finding the imbalances present is the key to detecting which muscles to stretch. Saying that, the detecting of your imbalance will tell you which specific muscle to stretch, as in the left or right muscle of each of the following muscles.
The muscle stretches below and the main muscles to assess in lower back pain, as they are the main stabilizers or affect your lower back. Each of these should be assessed and stretched accordingly.
Hip Flexors – these helped to keep the curve in your lower back and one of the major pelvis stabilizers. A muscle commonly forgotten in most stretching routines.
Hamstrings – the muscle in the back of your thigh, which attaches to your sitting bone. If tight causes the pelvis to become out of balance.
Adductors – these are your inner thigh muscles and seldom stretched in lower back pain. However these muscles have been shown to be a major contributor in lower back pain.
Quadratus lumborum – the muscle that runs from the base of your ribs to your pelvis. Commonly have trigger points present too. Again stabilizes the pelvis and should always be stretched in lower back pain situations.
However, the most common mistake made is not stretching poorly or stretching the wrong muscles, the main mistake made is …
Why Stretching Isn’t Enough
Stretching only covers part of the causes of back pain. All back pain and sciatica is caused by imbalances in your spine, trigger points and at times inflammation.
Stretching will help ease some muscle tension, but will not cover all aspects of even the muscle imbalance.
Muscle imbalance is a combination of both weakened and tense muscles. To correct the imbalance you must stimulate the blood and nerve supply to the muscles, and stretch and strengthen the muscles to get relief.
The PNF type stretch works well and both relaxing and strengthening the muscle effectively, which is why it is the best form of stretch to use.
But even once the muscle is balance, there are still joint imbalances and especially trigger points to deal with also.
Lower back pain stretches are an effective part of the process, but only a part of the process. They are not the entire process you should follow.
Back pain relief follows a simple three step process – find the cause, ease symptoms and then remove the cause.
To remove the cause you must know techniques to correct muscle and joint imbalances, eliminate trigger points and help your body heal at a better rate.
If you’d like to learn how to do this, to use effective lower back pain stretches, and remove pain quickly, simply click the following link.