Stretching for Low Back

Sometimes I might prescribe rest for back, when there is an injury involved; but in most instances, I will recommend that you get moving! Movement helps repair the discs, muscles, joints and ligaments in your spine.Pain may make it difficult to exercise, but lack of exercise can worsen the pain by leading to stiffness and weakness. Exercise and activity helps reduce the inflammation that occurs in tissues that surround an injury.Stretching and strengthening the muscles around the injured area is the best prescription for the pain. The increase in your range of motion can lead to sustained pain relief. One of the chief complaints I hear is that people are suffering with low back pain. I have patients who tell me they walk or run on a regular basis, but they still experience low back pain. The movement of walking or running does not actively include your hamstrings, and stiff hamstrings can lead to low back pain.Stretching your hamstrings on a regular basis is essential therapy for lower back pain and sciatica. Here are a few hamstring stretches:Static stretch seatedSit on the floor with one leg stretched out straight and the other bent so that your foot is in toward your thigh or knee. Rotate the straight leg inwards and lean forward at the hips to feel a stretch under the thigh. Hold the stretch for 30 seconds. Repeat the stretch throughout the day.Standing hamstring stretchStand with the leg to be stretched just in front of the other one. Bend the back knee and lean forward from the hips. Place your hands on the bent leg's thigh, to balance yourself. If you can't feel a stretch, lean further forward or tilt your pelvis forward. Hold for 30 seconds.Hamstring stretch on the backStretching the hamstring muscles by lying on the back and lift one leg upward targets the muscle fibers near the knee whereas the sitting hamstring stretch stretches the muscle fiber higher up the muscle nearer the buttocks. You might use an exercise band or rolled up beach towel under your leg, holding each end of the band/towel with your hands to help pull your leg up. Never force your leg into position, gently pull back on it to slowly stretch the muscle.Dynamic stretching is another way to get hamstring movement. This involves gently swinging your leg forward and backward (in a slow kicking motion) gradually kicking higher each time. Try to get 10 to 15 swings in per leg. This stretch involves your muscle spindles, sensors in the muscle that senses the amount of stretch and speed of the stretch. By increasing the height of the kick, the spindles help lengthen the muscle. Do not force the motion, though. Forcing it causes a reflex contraction (or shortening) of the muscle.