As counterintuitive as it seems, though, the key really is to get up and get moving.
Lumbar spine stretches and the right kind of exercise can be your first step back towards feeling good and living pain free.
The key is to choose your exercise and lumbar spine stretches wisely.
Because some of the most common stretches and exercises can do more harm than good.
When your back hurts, avoid toe touches, leg lifts, and sit ups.
Yes, they can help stretch and strengthen a healthy back – but one that’s already hurting will only make it worse!
Exercise for Back Pain
As we said, even though you want to stay in bed and rest, exercise really will help your back pain. And it doesn’t take much.
According to one study, people who experienced back pain and then exercised a few days a week for a year reported their pain diminished by 45%. Forty-five percent, just from exercise.
Walking is the easiest, cheapest, and definitely most effective exercise for back pain. Get a pair of good shoes that will support your back, and step out your front door.
You can also drive to a flat biking path or school track. Even some malls open early for people to get in several laps without worrying about the weather or investing in a gym membership just for a walk.
You’re aiming for thirty minutes, but work up to it if you need to. Even ten minutes is better for your back than nothing.
If walking is still too much, consider a recumbent, stationary bike or a swimming class. Both are no-impact aerobics that won’t jar your back at all. The same time guidelines apply, too. Aim for at least thirty minutes, but get there at your own pace.
Now to the Lumbar Spine Stretches…
While lumbar spine stretches are excellent for back pain, there are some rules to remember. First, don’t do anything that hurts. Yes, you may – and should – feel the stretch, but that’s different from pain. Go at your own pace. Your health isn’t a competition. And finally, remember that you can do these in conjunction with aerobic exercise – they make a great cool down – but you can also do them on their own since lumbar spine stretches help back pain in their own right.
You’ll do all the lumbar spine stretches on the floor, so you’ll need a mat or towel and room to stretch out.
1. Cat and Cow. Start on your hands and knees, back flat. Make sure your hands are flat on the ground, about shoulder width apart. Legs should be hip width apart, as well. Slowly arch your back upward, like a cat stretching. Contract your abs, as if you’re trying to get your belly button to touch the ceiling through your back. Hold for five to ten seconds. Slowly, lower your back through neutral, until you are pushing your tummy towards the floor. While it should look like your back is sagging, do not actually let it. Keep your muscles strong and stay in control of the motion. Hold for five to ten seconds. Slowly return to neutral. Repeat entire cycle ten times.
2. Knee to Chest. Lie down on your back, legs extended with your toes pointing up. Carefully, raise one knee towards your chest. Keep the other foot flat on the floor. Wrap your hands around the back of your thigh to help hold your leg in place. Hold for twenty seconds, the carefully lower your leg. Repeat with the opposite leg. Perform whole cycle three times.
3. Two-Knee Twist. Stretch out, on your back, with your arms extended so they are perpendicular to your body. Bring your knees to your chest. Keeping your shoulders as flat as possible, lower both legs to the left. Eventually, your left knee will touch the floor. To start, lower them as far as possible without lifting your right shoulder. Hold for one minute. Slowly raise your knees back up to neutral, then repeat, lowering your legs to the right. Hold for one minute. Return to neutral. Don’t be surprised if you get closer to the floor on one side than the other.
4. One-Knee Twist. A slightly more advanced version of that lumbar spine stretch is the one-knee twist. Begin in the same starting position, but only bend your right leg. Carefully roll to the left side, letting your knee drop toward the floor. Hold for twenty seconds. Make sure you keep your shoulders flat. Slowly, bring your leg up, straighten it, and bend your left leg. Lower the left knee to the right side, keeping shoulders flat. Hold for another twenty seconds. Return to starting position. Repeat whole cycle three times.
5. Sphinx. Stretch out on your stomach, legs straight, hands directly under your shoulders. Gently, press your palms into the floor and raise your upper body. Your palms, elbows, and hips should still be in flat contact with your mat. Square your shoulders and lift your head, so you’re looking ahead of you. Hold for ten seconds to a minute. Slowly lower yourself back down. Once this lumbar spine stretch is easy, it can evolve into the cobra stretch. Simply straighten your arms, rather than keeping your elbows on the ground. This extends your back even further, however, so don’t make this advancement until you’re ready for it.
These lumbar spine stretches and aerobic exercises will help you feel better, move better, and live life better, in spite of lower back pain! For
ultimate results, combine them with Soothanol X2, the all-natural topical pain reliever that stops pain almost instantly. Because if you hurt too badly to move, you’re not going to.