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Printable yoga sequences for beginners3/16/2024 First, chat with your doctor or physical therapist to make sure you’re not doing anything that could potentially make things worse. If your back pain is related to a chronic health condition or you have a history of back injuries or disc problems, you should take some extra precautions, Dr. You should feel a combination of muscle tension and release if there’s any pinching, sharp pain, or brief numbness, ease off the stretch. “Never stretch into a position of pain pain is how our bodies tell us something is wrong,” she says. In general, stretching is safe to do daily, though you should tune into how your body’s feeling as you move, Dr. There are a few things to keep in mind to stretch safely. But by keeping those areas loose, they can fire up properly to complete certain movements, thus taking the strain off the muscles in your lower back. This creates an imbalance that puts extra demands on your lower back when you’re exercising or simply going about your daily life, Dr. When those muscles aren’t able to move as freely as they should, your posture takes a hit. ![]() Releasing tightness in your hips, glutes, legs, and mid-back also plays a big role in staying pain-free too. Cyrelson says.Īnd it’s not just about doing a ton of lower-back stretches either. That’s important because a lack of mobility in your spine in particular can cause more strain on the surrounding muscles and contribute to lower back pain, Dr. Gentle stretches keep your body loose and mobile and encourage your joints to move comfortably through their full range of motion. Why certain stretches can help ease lower back pain Here’s what you need to know to make the most of it. While it isn’t a magical cure-all, it can help give you some relief. All of this can increase the stress on the surrounding joints and interfere with your regular movement patterns, leading to general lower back aches and discomfort, Sasha Cyrelson, DPT, OCS, the clinical director at Professional Physical Therapy in Sicklerville, New Jersey, tells SELF. Being sedentary all day can weaken your core, mess with your posture, and cause your hip muscles to shorten and pull on your lower back. There are a bunch of reasons why your lower back could be barking in the first place, including injuries like muscle strains problems with your discs (the spongy pads that act as shock absorbers for your vertebrae) or chronic conditions like osteoarthritis (a breakdown in joint tissue over time), ankylosing spondylitis (an inflammatory disease that can cause your vertebrae to fuse), or axial spondyloarthritis (inflammatory arthritis in your spine).īut one of the most common causes is simply sitting a whole lot. If you’re feeling tight or achy there, adding some gentle stretches to your routine can be a low-effort way to help ease the tension. ![]() The lower back is an all-too-common pain point.
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