Due to sitting for hours at office or by doing household tasks or any other random work, the problem of lower back pain is seen in most of the people. To overcome with the pain, the fitness experts at the Contours Express- fitness gym in Malaysia talks about certain stretches, which can help in overcome the pain.
Before talking about the different types of stretches, which the experts assist at the fitness center, let us first look at certain guidelines.
Guidelines to do the stretching:
• Before starting the stretching session, it is a good idea to charge up the body & muscles with gentle aerobics. To walk or ride a stationary bicycle is also a good way to do this.
• When doing any stretching, do not do it fast instantly. First do it slowly and then gradually build up pace.
• If by doing any exercise or stretching, you feel pain in the body, then stop that exercise immediately.
• Each exercise/stretching mentioned below should be repeated three to four times.
Stretching exercise for lower back pain:
• Full-body stretch
Lie down straight on the floor with legs extended flat on the floor and arms stretched straight above your head. Stretch your hands up and legs down by extending your body as longer as you can. Relax for a sec and then repeat the stretching.
• Sitting knee-to-chest
With your feet on the floor, sit straight on a chair having straight back. Hold your left knee with both the hands and then bring the left leg up towards the chest. Hold it for a while to your chest and then return to the starting position. Relax for a sec and then repeat the same with the right leg.
• Sitting lower back
Position yourself on a chair with the legs bent at the knees and slightly apart. Sit by bending at the hips that would relax your lower back. Leave your arms free and hanging towards the floor. Now, bend in a forward direction and make your stomach touch the thighs.
• Low Back Rotation
Position yourself by laying down your back at the floor with knees bent & feet flat. Now, make your head & lower back pull up so that it doesn’t touch the floor. Take a deep breath and make yourself comfortable & relaxed in this position. Now. Drop both the knees to one side and turn the head towards the other side by keeping the shoulders flat on the floor. Hold on to this position for atleast 20 seconds and then slowly switch your sides. Repeat this atleast 2 times.
• Side Stretch
With the feet flat on the floor sit on a chair. While sitting you have to avoid rounding the back, therefore shift your weight slightly forward. Make sure that you sit straight, and for that keep the ears, shoulders, & hips aligned. Now, stretch the right arm overhead & slowly bend to the left. While doing this, avoid twisting the torso. Hold to this position for 20 seconds and then return to the starting position. Repeat this step twice and then switch to the other side.
• Seated Rotation
Sit straight on the chair with the feet flat on the floor and keep your body weight in slightly forward direction to avoid the back turning round (as did in the last step). Relax yourself and keep your ears, shoulders, & hips in an aligned position.
Now fold the arms, elbows just below shoulder height and then turn from the waist with hips forward and turn your head in the last. Hold in this position for 10-15seconds and then return back to the starting position. Repeat the same step in one side for 5 times and then switch the sides.
These are certain stretching exercise by the Contours Express health club in Malaysia. For further expert guidance, you can even join this gym in Malaysia and get rid of your back pain with proper stretching & exercise. There are several back strengthening exercise as well, that are helpful in fighting with back pain, but we will discuss them in our next post.