One Stretch To Ease Lower Back Pain

The lower back or the lower portion of our spine is responsible for supporting the upper back and for allowing us to rotate and bend. One half of all working Americans suffer from back pain issues each year (1).

Lower back pain can have a variety of causes and may be difficult to pinpoint because the muscles, joints, and ligaments run together in a very compact and interconnected space.

Lower back pain can be mild and increase in intensity over time or it can come in sharp pains that happen suddenly. Symptoms can range from tingly feelings to muscle tightness and spasms to sciatica pain that runs down the leg. Symptoms can be mild to debilitating.

The most common type of lower back pain is mechanical pain which is caused when the muscles, joints or ligaments move or twist in the wrong way. The amount of weight you're carrying, the lifting form you're using or the position you're in during movement can also affect back injuries.

Movements that include bending forward should be avoided for people with lower back pain. Exercises such as toe touches and full crunches should be avoided (2).

We recommend this stretch for easing lower back pain:

 This hip mobility stretch uses the Gravity Ball's loop straps and is very beneficial for easing lower back tightness and pain. Slip one foot through a loop strap. While lying on your back slowly lift the leg straight up until it's straight or as close to straight as possible. Bend the leg that remains on the ground for a modified version of the stretch.

This hip mobility stretch uses the Gravity Ball's loop straps and is very beneficial for easing lower back tightness and pain. Slip one foot through a loop strap. While lying on your back slowly lift the leg straight up until it's straight or as close to straight as possible. Bend the leg that remains on the ground for a modified version of the stretch.

Other exercises that can help improve lower back pain include bridges and bird dog. Choose exercises in which your spine remains straight during the entire movement. As with any weighted exercise maintaining proper form is the surest way to avoid aggravating your back pain in the future.