Are you the one who’s tired of trying solutions for your lower back pain only to have it continue to exist? In this blog post, I’ll be presenting you some morning stretches that will help with lower back discomfort, along with guidance on how and why they are generally helpful. You should try these stretches first thing in the morning to help manage your discomfort; it generally works effectively.
A significant number of desk jobs involve sitting, particularly while working remotely or watching television. This might lead to lower back pain complaints. Many people experience persistent low back pain.
Sometimes the discomfort from lower back pain is so bad that it interferes with everyday activities. It can be brought on by sprains or strains in the muscles, injuries, or most likely an underlying medical issue.
How do morning stretch help?
Stretching is one sort of exercise that is very helpful in controlling many types of pain and it provides many physical benefits. Morning stretches are easy but effective ways to get the body moving again after a night of sleep. They relieve stiffness, which smooths and improves flexibility and range of motion. Is it quite effective in relieving lower back pain, however it is not a remedy but still works effectively in most instances fortunately.
Morning stretches are a convenient option to choose. You can do them in your home without the need for equipment, regardless of whether you work from home, have a desk job, or are an elderly person. You can repeat the stretch as often as you like, as long as it is convenient for you.
How beneficial are back stretches?
They offer flexibility, stimulate the body, ease stress in the muscles, and uphold proper posture and relieve pain. Stretching first thing in the morning increases range of motion and gets the back ready for daily errands.
Gentle Morning Stretches to Help Lower Back Pain
The following is a list of morning stretch exercises along with an explanation on how to perform them.
1- Side bends:
Side bends are incredibly beneficial for back pain because they increase muscle strength and flexibility. This exercise involves sideways bending of the upper body.
How to do it:
- Stand by maintaining a neutral posture with a comfortable distance between both legs, hands at the side, palms facing thighs.
- Start bending at one 1 side, arm moving sliding towards legs or knees
- Slowly slide your hands towards each leg one after another until you feel any discomfort or stiffness.
- Hold the stretch and take breaths
- Return to normal staring position, repeat the same step of bending to the opposite side
2- Sitting Flexion stretches
These sitting flexion stretches are a useful method for easing lower back pain.
How to do it:
- Keep a flat back position. Raise your leg, bring your knee to your chest, and use your hand to grasp it.
- For a short while, hold and count it.
- After 30 seconds, switch sides and work on the other knee in the same manner.
3- Seated spinal twist
A seated spinal twist helps to relieve back pain, brings flexibility and improves spine motility
How to do it:
- Take a seat on a comfortable surface.
- Bend one leg. placing the foot across from your lower leg.
- Lengthen through your spine and pull the knee into your chest. For support, extend your other hand downward, then twist.
- Inhale deeply, exhale, and subsequently release the breath to go on to the opposite side.
4- Childs pose
If you’ve performed yoga before, you may be familiar with this pose, which is excellent for relieving stress, giving the hips a deep stretch, and relieving back pain.
How to do it:
- Get on your knees on a carpeted floor or a comfortable, flat surface.
- Extend your leg assemble your toes and feet and extend your arms.
- From here, take a few deep breaths and give your pelvic floor and lower back room to open up.
- For about thirty seconds, hold these stretches.
- If desired, you can go through the entire procedure again.
5- Pelvic tilt
Pelvic tilt helps to relieve pain especially in lower back by stretching, strengthening, and releasing those muscles that are tight.
How to do it:
- Stretch yourself out on a comfortable surface and gently bend around.
- Tilt your pelvic back by pulling in through your belly to bring your lower back closer to the floor and your pubic bone toward the ceiling.
- Breathe in to calm down, then out again.
- Inhale and exhale once more, hold and release, and pull in through the belly to release the lower back and stretch it out.
How long should I do stretches?
You can easily continue doing it for as long as you can without feeling any kind of discomfort, but as soon as you do, cease.
Some precautions to consider
Make sure you listen to your body and move carefully. Don’t push yourself too hard into exercises; if something hurts, stop doing it immediately or adjust your technique.
It’s critical to recognize your limitations and refrain from performing these stretches to the point where they become painful. Overworking in exercise and stretching can potentially result in harm.
Conclusion
Stretching first thing in the morning is very beneficial and effective for lower back pain in many ways. It increases flexibility and relieves stiffness and pain. You may try out with the morning stretch options listed above to find out more about their benefits.