Do you suffer from low back pain? If so, you’re not alone. Low back pain is one of the most common problems we see at Mid Sussex Osteopaths in Haywards Heath. Whether it’s from sitting at a desk, gardening, driving or exercising, stiffness in the lower back can build up quickly. The good news is that a few minutes of simple movement each day can make a big difference. This quick 5-minute stretching routine is designed to improve mobility in your lower back and help reduce pain and stiffness.
The best way to fix this as a routine is to link it to another activity e.g. straight after the morning shower, straight after the dog walk or school drop off. If you link to to an activity that happens every day, you maximise the chances of it happening and becoming a habit.
Why Stretching Helps Low Back Pain
Many cases of lower back pain are related to stiffness in the hips, spine and surrounding muscles. When these areas stop moving well, extra strain is placed on the joints of the lower back.
Gentle mobility exercises and stretches help:
• Improve movement in the spine
• Reduce muscle tension
• Increase blood flow to the area
• Prevent stiffness from building up during the day
Stretch 1. Spinal twisting
Standing, twist to the left, then the right. Keep your arms loose so they cross the front of your body as you stretch. The movement should be slow and rhythmic. Repeat this swing to the left then the right 5-10 times
Stretch 2. Lunge
Kneel as if you were going to propose to someone! Front foot flat on the floor with knee bent; back knee on the floor; your back is straight. Then lunge by dropping your groin down and forwards towards your front heel. Back up to starting position then repeat 5-10 times before swapping legs around and doing the same again. Again, slow and rhythmic, not stretch and hold.
Stretch 3: Childs pose
A classic yoga stretch and one of the best to traction and stretch the joints and muscles of the low back. Kneel with your knees apart and feet together. Then stretch and plant your hands in front of you so that your head is near the floor. Then sink your hips back towards your heels. Relax, breathe deeply and with every breath out, let your hips sink further towards your feet
Stretch 4: Cobra
Again, another one taken from yoga (if you’re now wondering whether you should be doing yoga, the answer is probably yes!). Lay on the floor, face down with your hands by your shoulder. Lift your torso up by pushing up from the hands. Relax back down and repeat 5-10 times.
This stretch is nicely alternated with the childs pose. So instead of doing several of one, then several of the other, you can alternate from one to the other so from childs pose, into cobra and repeat
Stretch 5. Knee drops
Lying on your back with knees bent and feet on the floor, drop your knees to the left then to the right. Again, slowly and rhythmically so you’ve dropped the knees to the left and right 5-10 times on each side.
At first keep the knees within the border of your shoulders. This means the stretch moves the spine. Then, after you’ve done some of that, let the knees drop past the shoulders. This then introduces a nice stretch to the muscles.
And that’s it. That’ll take about 5 minutes. You’ll feel more mobile, energised and ready for the day ahead! If you’re struggling with pain or discomfort, this will help ease the pain and speed your recovery.
It’s stating the obvious but if any of these stretches cause you pain or discomfort then don’t do the specific exercise and, ideally, contact us to see what the problem might be. Hopefully the stretches have been described as clearly as possible but, if you’re not sure whether you’re doing them properly then, again, contact us and we’ll be happy to talk you through them.
When To Seek Help For Back Pain
If back pain lasts longer than a couple of weeks, keeps returning, or starts affecting your sleep or daily activities, it’s worth getting it checked.
Our Osteopaths, Physiotherapists and Sports Massage therapists at Mid Sussex Osteopaths regularly help people in Haywards Heath with persistent back pain, sciatica and stiffness related to work, sport or daily life.
If you’ve been struggling with low back pain, try these stretches but if pain persists, please don’t put up with it. Book an appointment with one of our Osteopaths. Physiotherapists or Sports Massage therapists and let us get you back on track. If you’re not sure what treatment you need, our free consultations are a great place to start if you’re not sure where to turn.
