Lower Back Stretches

[[old] Mark Keating]

Has anybody got any links to stretches for the lower back? I suffered my first lock-up of the lower back three days ago; I am hoping to avoid such pain again.<br /><br />thanks!

[[old] seat5]

My favorites:<br /><br />Lie down on a Swiss ball on your back. Relax and roll back and forth gently for a while if this hurts. Then raise your hands over your body straight up and then slowly lower them to each side so that your finger tips touch the floor, one side at a time. Repeat.<br /><br /><br />Lie down on a Swiss ball on your stomach and try to relax as much as possible so that your back gently curves to the shape of the ball. If you are really tight and this hurts, it helps to roll back and forth. <br /><br />Once you feel ok on your stomach on the ball, keep your toes and fingers down on the floor and push your hips to one side as far as you can, and then the other. Repeat. Push as hard outwards as you can to really stretch the lower back. <br /><br />Lie on the floor, flat on your back, with your thighs perpendicular to the floor and your calves on a Swiss ball and the ball tucked under your knees. Keeping your arms and shoulders flat on the floor, roll your knees slowly to one side and the other, increasing the arc until your knees touch down with each roll.<br /><br />Lie on your back and stretch your hamstrings by putting one leg at a time straight up in the air and pulling on your instep with your hand. You can use the other hand to gently hold the knee straight.<br /><br />Lie on your back with your knees folded up onyour chest. Put your arms around your butt and thighs and gently press downwards harder and harder. Try to relax while your doing this--don't fight the stretch.<br /><br />I go through these stretches several times a day and it has reduced the number of times I have lower back incidents. Hope you find it helpful.

[[old] Mark Keating]

thanks Carla. I have a Swiss ball on order - I'll give these stretches a try as soon as I get it.

[[old] izrbluer]

<span style='color:blue'><span style='font-family:Arial'>My back is forzen up daily - at least until I get some movement in the morning. Being that I work at a computer all day -- and then play on one all night, this is not helpful ...so...<br /><br />Swiss Balls are new to me.. is there a difference between Swiss and the normal blue fitness I see at the gym and at Target?<br /><br />Thanks,<br /><br /><br />Kris<br />North Dallas, Texas</span></span><br /><br /><!--QuoteBegin-Mark Keating+Jun 11 2005, 07:19 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Mark Keating @ Jun 11 2005, 07:19 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->thanks Carla.  I have a Swiss ball on order - I'll give these stretches a try as soon as I get it. <br /> </td></tr></table><br />

[[old] H_2O]

Thanks seat, this is very useful.

[[old] Yoda1]

Kris,<br /><br />I have 2 women that workout here at my place. Both work at computer all day long. But what they've done is use the Swiss Ball in place of the chairs at work. It's been months that they've been using the Ball in that manner. And surprisingly enough both have said that it's helped them, not only as far as back stiffening, but their basic core strength, as well. <br /><br />The Swiss balls come in different diameters. The diameter that one would chose is based on that person's height. I believe they are 55cm, 65cm, and 75cm. I don't recall seeing any larger than the 75.<br /><br />Good Luck<br />Yoda

[[old] seat5]

A Swiss ball and a fitness ball are the same thing. <br /><br />I sometimes use mine as a chair, too. But I found that it wasn't good for practicing a violin on, if you are playing anything very fast. It makes you bounce and then the music gets sort of choppy!<br /><br />My back is usually very stiff and tight and almost frozen up every morning, which is why I don't row in the morning. Before I even get out of bed, I also do these stretches:<br /><br />The foot in air, hand on instep hamstring stretch.<br /><br />Lying on back, pressing knees to chest stretch.<br /><br />Lying on back, rolling knees from side to side stretch.<br /><br />Lie on your back with legs flat on the bed. Pretend the left and right sides of your entire back are seperate pieces and your back bone is like a track between them. Swivel your hips slowly and forcefully, so that you alternately are stretching the lower back muslces on each side. Point the toe of the side that has the hip lower and push downwards. <br /><br />Then sit up on the edge of the bed and let your feet touch the floor. Put your hand on the right hip and the opposite hand over your head and lean over as far as you can towards the right, and alternate.<br /><br />It really helps morning go better! Also try a Tempurpedic foam mattress. I love mine.<br /><br /><br /><br /><br />

[[old] Mark Keating]

This has been a good <a href='http://www.docwong.com/health/stretch/stretch6.htm' target='_blank'>stretch</a> for me.

[[old] bmoore]

Ah, back pain. As a former Army paratrooper that hit the ground hard too many times, I can relate.<br /><br />My worst day was when the pain hit and I was on my hands and knees at the foot of my bed. I was in the most pain I've ever imagined. I was in tears. I couldn't get up, and I couldn't get to the ground. It seemed like an eternity...<br /><br />11 years and one micro-discectomy later, I still have lower back issues but they're manageable. Rowing and stretching are key.<br /><br />I found a book called "Treat Your Own Back" by McKenzie. The stretches that get me through pain involve lying on my stomach with my hands by side for a minute with my head to the side. I'll raise up on my elbows in a Sphinx type position and look straight ahead. 10-15 seconds and then back down. I think he recommends doing this 3-4 times. This simple exercise takes care of almost all of my back pain.<br /><br />I realize it's counter to what makes sense, but I guess it's the right way to relax the lower spine (L3-L4-S1) and open up where the nerves come out of the spine. (I'm a CPA, not a doctor, so forgive my physiology narrative).<br /><br />A third stretch involves extending the Sphinx type stretch all the way up with my arms extended, keeping my hips on the ground if they'll stay.<br /><br />I recall my mom having a major episode and she crawled into bed on her back. I found out the problem and had her roll over on her stomach. (It was a firm bed). She eventually was able to raise up her shoulders, and a few hours later was tenderly up and about with ice and more stretching on the menu. The next day she was fine, but still a bit hesitant.<br /><br />Check it out for yourself the next time you're in pain or even need to eliminate that nagging lower back soreness after your rows.<br /><br />Pain free regards,<br /><br />Bill Moore

[[old] k-dawg]

I went to the Physical Therapist for lower back pain, and she taught me the "Pretzel Stretch".<br /><br />Get on your hands and knees, then cross one leg over the front of the other with the knee of the crossed leg touching the ground. Slowly lower until you feel stretch in your lower back and buttocks. I normally move my crossed leg over further and repeat. Then do the same thing with the other leg.<br /><br />This stretches the lower back and buttock muscles, and has greatly releived me back pain,<br /><br />k-dawg