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Lower back pain is something many of us know all too well. When you suffer from back pain, it can drastically affect your life; from not being able to enjoy your favourite activities, to having to take time off of work, there’s no denying the effects that chronic back pain, or Fibromyalgia related pain, can have on your lifestyle.
If you suffer from lower back pain or Fibromyalgia, there are a couple of things that you can do to manage the pain. The Handy Cure is a safe and effective hand-held device that is used at home to help relieve many different types of pain, lower back pain being one of them. The Handy Cure works well on its own, and even better when used with other methods. You can learn more about the Handy Cure and how it works with lower back pain, and order your own at Pain Relief Online.
Stretching is another helpful method that has been proven to aid with back pain. Keep reading for 5 stretches that you can do at home to help manage your lower back pain.
Tips Before Stretching
Follow these tips to ensure safety and efficiency in your stretches.
Do the stretches slowly to avoid tearing muscles.
Do your stretches on a clean, flat surface; make sure you have room to move and you're not bumping into anything.
Wear comfy clothing that won’t restrict you.
Hold stretches for 20-30 seconds to allow your muscles to become loose
Remember, stretching should be pain-free. Adjust your position so that it doesn’t hurt, and never force your body into difficult positions to avoid injury.
Stretches to Help Relieve Back Pain
The Knee to Chest Stretch
Start by lying flat on your back with your toes pointed towards the ceiling. Begin the stretch by bending one of your needs, and pulling your leg up towards your chest. As your leg comes close to your chest, wrap your arms around your knee or thigh, and gently pull it further towards your chest, holding for about 20 seconds. Then, release your leg and slowly lower it back down to the ground, and then do the same with the other leg. This method is used to stretch your lower back and rear muscles. Repeat this stretch three times per leg.
The Lying Knee Twist Stretch
Start by lying on your back with your legs pointed straight out. Take one of your knees and bend it, crossing it over the opposite leg. Adjust your position until you feel a slight stretch through your back and rear muscles. Hold for about 20 seconds, then bring your leg back over to the starting position, and do the same with the other leg. This stretch focuses on strengthening the abdominal muscles, and stretching the paraspinal muscles. Repeat each leg 3 times.
The Yoga Cat Stretch
Start this stretch kneeling on all fours, with your hands directly beneath your shoulders, and your knees below your hips. Take a deep breath, and while you are exhaling, slowly arch your spine. Then while inhaling, round your back and tighten your stomach muscles. Repeat this 10 times. Hold your position for 20 seconds, and make sure that your move slowly between each movement.
The Piriformis Seated Stretch
This stretch focuses on extending the length of the piriformis muscle, which is often the source of leg pain (sciatica). Start by sitting on the floor with your back straight, and cross your left leg over the right with your left foot placed next to your thigh. The right food should be bent toward your rear. Place your right arm on the knee of your left leg, and carefully pull your left leg toward your check. Make sure that your chest is lifted and your back is straight. Hold this position for 20 seconds, and the change sides. Do this stretch 3 times.
The Cobra Stretch
The cobra stretch is similar to the upward dog yoga pose. This stretch will help you tighten the muscles in your lower back and abdominal. Start by lying on your stomach with your legs stretched out behind you. Your forearms and elbows should be flat against the ground, with the palm of your hands on either side of you. Start by pushing your body up with your weight resting on your palms while keeping your hips close to the ground. Once you start to feel a stretch in your lower back and abdominal, hold the position for 20 seconds. When the 20 seconds are up, carefully lower yourself back to the starting position. Repeat this stretch 5 times.