So, usually when you tell me you have low back pain, I often ask to work on your glutes, hip flexors, and hamstrings. Why you ask? Take a minute and think about what is happening to your muscles when you are sitting all day. You are keeping your hamstrings in a shortened position, which causes a strain and tension on your lower back. For many people, when their hamstrings and glutes are tight, those muscles will pull downward, causing a strain on your lower back. By relaxing and lengthening your hamstrings, glutes, and hip flexors, we are alleviating the low back from taking on the added stress that these tight muscles are causing. Below are some links to hamstring stretches, and yoga poses that will help relieve lower back pain.
Hamstring Stretches At Home
This is a great article that demonstrates both in writing and with pictures on how to do some of the more common hamstring stretches that you can do at home. It covers:
- Basic hammie stretch
- One leg in, one leg out
- Doorway stretch
- Bent over hammie stretch
- Lying stretch
- Leg on a ledge
- Touch your toes
Yoga Stretches To Help Relieve Lower Back Pain
Yoga stretches are a great and gentle way to work on your muscles. You can do these after a workout session or even daily to improve your flexibility and to help relieve your lower back pain. This article goes over a handful of the following yoga poses:
- Supine Hamstring Stretch
- Two-Knee Twist
- Pigeon or Thread the Needle
- Legs Up the Wall
5 Best Lower Back Stretches After Sitting All Day
This article gives 5 different stretches to help your lower back pain. These stretches are focused on one group of muscles at time, either the hamstrings, glutes (butt muscles), or the hip flexors. A couple of the suggestions even have a link to a more in-depth description and videos on how to do the particular stretches.
I hope you find these articles beneficial in your self-care steps in relieving your lower back pain. Stretching does not need to be a lengthy and time consuming project. Incorporating some of these stretches for 10 minutes in your day can do wonders! You can even plop down on your floor and do them while you unwind in front of your TV at the end of the day.