How to Reduce Back Pain by Increasing Muscular Flexibility
Back pain is one of the most common orthopedic problems in our country. One of the best things you can do in order to reduce and relieve your self from it is to have a constant routine to help you increase muscular flexibility. Following this simple yet effective tips will allow you to improve your symptoms and overall health.
So, it is time to stretch the muscles of your low back and hamstrings.
The best time to do it is in the morning, before you get up. Do a few knees-to-chest and pelvic-rock stretches before your feet hit the floor. Then, take a hot shower and stretch. As simple as it sounds, this technique has helped hundreds of people who have suffered for years with recurring back pain.
Professional and olympic athletes realized the importance of stretching and flexibility to improve their performance. Following the techniques they use to stretch and loosen up first thing in the morning, and then several times during the day, will help you prevent unnecessary pain or injury. Now, five two-minute stretches during the day, rather than one 10-minute session, are reccommended because usually people tend to stiffen up throughout the day from prolonged sitting or standing.
Knee-to-chest stretches specifically stretch the muscles of the low and mid back, buttocks and hamstrings. The knee-to-chest stretching is to relax before beginning to pull. Gently grasp your hands just below your knees and pull with your arms, relaxing your low back. Hold for 3 to 5 seconds, the release. Remember, start and end this stretch with your knees bent. It takes the stress of the low back.
Hamstring stretching is a critical factor in reducing low back pain. The hamstrings muscles, which are located in the back of your leg, connect to the bottom of the pelvis. If they are tight, it will inhibit your ability to flex or bend forward, thus putting most of the load of bending on the low back, rather than dispersing the load and leverage between the hamstrings, glutes, hips and low back.
Cat stretches really stretch the muscles and joints of the low back, so start of easy at first. Again, relax, start on your hands and knees with the elbows locked, and then gently allow the back to sag into an arch. Hold for just 2 to 3 seconds and then press your low back upward and hold for 2 to 3 seconds. Then sit back on your legs and stretch, reaching your arms forward, again really relaxing the muscles of the back, butt and legs. Hold for about 5 seconds, then return to the starting position on your hands and knees and repeat several times.
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