Preparing for the holiday season can be fun, but it can also play havoc on your back. Putting up decorations, lining up to buy gifts, overeating, and long car journeys to visit relatives can all aggravate back pain. To avoid suffering through the holidays without resorting to surgery or pain medication, these lower back stretches will help strengthen your back and release any built-up tension.
For a pain-free holiday season, try out these stretches for lower back pain. Of course, always check with your doctor before performing any exercises.
Drawing in Move
Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Take a deep breath in and then breathe out, pulling your belly button towards your spine. Be sure to engage your abdominal muscles without tilting your hips. Hold this move for five seconds, release, and then repeat four more times.
By working the transverse abdominis, this is one of many effective lower back stretches thanks to the way it supports and stabilizes the spinal joints.
Lying Spine Twist
Lie flat on your back, bend your left leg and draw it towards your body. Twist your left knee toward your right side and follow through with your right hip until your knee is touching the floor. Hold your knee down with your right hand if necessary. Now, stretch out your left arm and turn your head to your left to stretch out your lower back and waist. Hold this move for at least 30 seconds and then repeat on the opposite side.
Sitting Spine Twist
This is a great alternative to the lying twist as you can do it just about anywhere, as long as you’re sitting down. Come forwards in your chair and then twist your upper body to the right. Grip onto the chair back or arm for support and force yourself deeper into the stretch. Hold this position for at least 10 seconds and then repeat on the opposite side. As well as being simple to perform, it’s also one of the best stretches for lower back pain and helps with bad posture.
Cat-Cow Pose for Spinal Release
On all fours, make sure your knees are under your hips and your hands are under your shoulders. Keep your back in the tabletop position, and your head neutral as you look down at the mat. First, ease into the cow pose by directing your belly towards the mat. Lift your chest and gaze upwards, and keep your shoulders away from your ears. Hold for three seconds and then ease into the cat pose, forcing your belly up and rounding your back as your chin is drawn towards your chest.
Hold this for three seconds then go back to cow pose, repeating this flowing movement from one pose to another around 20 times.
The Best Exercises for Lower Back Pain
With these exercises for lower back pain to help you through the holidays, you’ll be sure to enjoy all the festive cheer with a lot less pain. That said, if you find that your lower back continues to bother you into the New Year, you may need to explore other treatment options for your back pain.
For more information or to schedule an appointment, contact us today.