Have you ever had that uncomfortable feeling where your lower back feels stiff, sore, and restricts your movement? Lower back pain is a common discomfort, often caused by our daily activities or, sometimes, by the lack of them. In this article we share with you simple and accessible movements to help you regain a feeling of comfort.
Causes of Lower Back Pain
Prolonged bad posture
Spending hours hunched over a desk or slumped on a couch can lead to muscular back pain . These prolonged positions put excess pressure on the spine, overworking your lower back muscles. Over time, this poor posture can become a habit and lead to chronic pain. Regularly adjusting your positions and incorporating stretching into your daily routine can reduce this tension.
Strained or injured muscles and ligaments
Muscle back pain can also occur after a sudden movement, a false move or a workout that is a little too intense. Muscles stretched beyond their capacity or overused ligaments can cause pain that limits your movements. The key is to gradually strengthen your back and abs while adopting a good sports practice.
Intervertebral disc problems
Intervertebral discs play a crucial role in absorbing shock in the spine. However, when these discs become displaced or damaged, it can cause muscular back pain and a feeling of stiffness. While you should consult a professional for this type of problem, targeted stretches can help relieve the surrounding muscles.
Stress and muscle tension
Stress doesn't just affect your mind: it can affect your body. Many of us store tension in our backs, which can lead to muscular back pain . Learning to manage stress, through meditation or relaxation, can go a long way toward reducing this pain.
Sedentary lifestyle
With a sedentary routine, your back muscles become stiff and lose flexibility, opening the door to muscular back pain . Sitting for too long can make the condition worse, limiting your mobility and causing long-term pain. Adding active breaks and regular stretching can reverse these effects.
Aging and wear of the joints
As we age, our joints, including those in our lower back, undergo natural wear and tear. This deterioration can lead to pain, sometimes accompanied by muscular back pain . While accepting age-related changes, you can maintain good mobility by taking care of your muscles and joints through appropriate exercises.
10 Effective Moves to Relieve Lower Back Pain
Lying Lower Back Stretch
This simple but effective exercise helps relieve tension accumulated in the lower back while promoting better relaxation. By bringing your knees towards your chest, you gently stretch the lumbar muscles, often contracted due to improper posture or daily stress. Remember to breathe well throughout the stretch to maximize its benefits.
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Number of repetitions : 2 to 3 times
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How often : Every morning and evening
Stretch your lower back with a Bloon ball
The Bloon ball provides optimal support for your lower back while allowing for a progressive stretch. Try performing a bridge on the Bloon ball. While stretching, be sure to maintain regular breathing to promote relaxation of your back muscles.
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Number of repetitions : 3 cycles of 20 seconds
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How often : Once a day, as needed
The "sphinx" stretch
Inspired by yoga posture, this stretch helps reduce lower back stiffness caused by hours spent sitting. By gently lifting your upper torso, you promote excellent lumbar extension while decompressing your vertebrae. Be patient if you feel tension, and adjust the height according to your comfort.
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Number of repetitions : 2 times with 30 seconds hold
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How often : 3 to 4 times a week
Hamstring Stretch for Better Posture
Tight hamstrings put more pressure on your spine, and this stretch is a gentle way to help. As you lean your torso toward your feet, gradually relax these muscles, avoiding any sudden movements. Focus on a slow approach to maximize its effectiveness.
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Number of repetitions : 2 to 3 times, 20 seconds per leg
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How often : 5 days a week
Pelvic tilt
This exercise is great for regaining fluid mobility in the lower back, correcting minor stiffness that often causes persistent pain. The gentle incline stimulates the deep abdominal muscles while mobilizing your lower back without forcing.
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Number of repetitions : 10 back and forth
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How often : Morning and evening, regularly
The pigeon stretch
Ideal for effectively releasing tension, this exercise, well known to yoga practitioners, targets the deep muscles that are often overloaded. By combining flexibility and relaxation, it also relieves radiating pain caused by muscular back pain.
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Number of repetitions : 2 times per leg, 30 seconds hold
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How often : 2-3 times a week depending on your needs
The extension of the quadruped
This dynamic exercise aims to improve core stability while strengthening coordination between different regions of the body. The balance required to maintain the position engages the deep stabilizing muscles and thus promotes better posture.
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Number of repetitions : 5 times on each side
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How often : 3 times a week
Hip Flexor Stretch
By mobilizing this often underused area, this exercise not only helps prevent back pain but also improves posture. Gently push your hips to feel a pleasant and progressive stretch.
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Number of repetitions : 3 cycles of 20 seconds per side
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How often : Daily, especially after a day of sitting
The Seated Twist
This accessible and gentle twist helps release accumulated tension throughout the spine, while promoting better spinal mobility. Adopt a slow and controlled twist to maximize the effectiveness of the exercise.
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Number of repetitions : 2 repetitions on each side
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How often : 4-5 times a week
Lateral sheathing
Strengthening your core muscles is essential to preventing lower back pain in the long term. Side planks engage a wide range of muscles, strengthening not only your abs but also your lower back and obliques. Maintain proper alignment throughout the exercise.
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Number of repetitions : 2 times of 20 to 30 seconds per side
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How often : 3 times a week
In conclusion, lower back stretches are an effective and accessible method to relieve lower back tension and improve mobility. By incorporating them into your routine regularly, you can promote better posture, reduce discomfort, and support your overall well-being.
