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5 Stretches to Relieve Lower Back Pain/ If you’ve ever experienced lower back pain when lifting one of your grandchildren, bending over to tie your shoe, or even getting out of bed in the morning, you’re not alone. In fact, 31 million Americans suffer from lower back pain, and it’s the single leading cause of disability worldwide. What causes lower back pain? When you consider the typical weekday of someone who works a nine-to-five job, it’s easy to see why lower back pain is so prevalent. Many of us spend most of the day sitting – whether in the car, at the office, or on the couch. As a result, the hamstring muscles and iliopsoas muscles (hip flexors) become tight and shortened, which puts a strain on the lower back. Of course, sports injuries and accidents can cause lower back pain, too. Add poor posture, arthritis, obesity, and stress to the mix and back pain becomes even more complicated. Whether you have joint stiffness, aches, or muscle spasms, lower back pain requires consistent care to banish it for good. Luckily, you don’t have to visit your chiropractor every time you wake up with pain. By performing specific stretches each day that targets your back, hips, and hamstrings, you can soothe a sore back and prevent flare-ups in the future. Stretches to relieve lower back pain Hamstring floor stretch Lie on your back with both legs flat on the floor. Bend your right knee and hug it into your chest. Place a belt or rolled up towel around the ball of your right foot and gently straighten your leg toward the ceiling. If you feel a strain in your lower back, bend your left leg and place your foot on the floor. Hold the position for 3-5 minutes, and then stretch your left side. Knee to chest stretch Lying on your back with both knees bent and feet on the floor, hug your right knee into your chest. This posture helps strengthen and lengthen your glutes. Hold the position for 20 seconds, and then switch legs to stretch your left side. Repeat once to stretch each side for 40 seconds. Reclined twist stretch Lie on your back and bend your knees, feet flat on the floor. Bring your knees into your chest and open your arms straight out at your sides to form a “T.” With both shoulders pressing down firmly, exhale and slowly drop both of your knees to the right. Hold for 1-2 minutes, and then repeat the stretch on your left side. The piriformis stretch Lying on your back, bend your knees and place your feet on the floor. Lift your right foot and cross it over your left knee with the ankle pressed against the top of your thigh. Lift your left foot into the air to bring your shin parallel to the floor. Thread your arms through your legs and interlace your hands on top of your left shin. Hold for 2-3 minutes, and then repeat on the other side. The quadriceps stretch Lie down on your right side and bend your right elbow to support your head. Bend your left knee, reaching behind you with your left hand to catch your ankle. Gently pull your left heel into your left buttock, feeling the stretch in the front of your thigh and hip flexor. Hold the position for 30 seconds, and then switch to your left side. Repeat once to stretch each side for 1 minute. Are you suffering from lower back pain from a workplace injury? If you are in constant pain from a back injury suffered in the workplace, Gerald Brody & Associates can help. We can make workers' compensation claims to get you workers' compensation benefits. If you are interested in a free consultation, call us at (619) 528-9800.
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Vežbe za zatezanje stomaka - Ove vežbe će vam pomoći ukoliko želite da zategnete stomak, sagorite salo I izgradite trbušne mišiće. Legnite na leđa, noge ispružene a ruke sa strane, dlanovima okrenutim nadole. Savijte levu nogu, uhvatite palac rukom. Onda pokrenite nogu još koliko možete, zadržavajući oba ramena i kukove na podu. Vaš desni kuk će se podići, ali držite oba ramena na podu. Zadržite nogu koliko možete, a zatim okrenite glavu i pogledajte preko levog ramena. Držite za pet do sedam udisaja. Lagano podignite nogu,i spustite je pa ponovite na suprotnoj strani. Lezite na leđa sa savijenim kolenima i stopalima na podu. Pritiskom na stomak do poda, podignite glavu, grudi, ramena i ruke, podignite lagano i noge. Ispružite stopala da se stabilizujete. Podignite levu ruku iznad glave, dok uvijanje svoj torzo ulevo. Ponovite na suprotnoj strani. Lezite na leđa, pete u širini kukova, noge savijene u kolenima, ruke duž tela na podu sa dlanovima nadole. Oslonite se na stopala potpuno tako da potkolenice budu potpuno pravo. Odignite karlicu nagore. Pritisnite ruke na podu da podignete kičmu gore, ostavljajući ramena, glavu i stopala u kontaktu sa podom. Iz položaja kao u prethodnoj vežbi podignite desnu nogu sa poda savijenim kolenima, ispravljajući je prema svom licu. Ispravite desnu nogu u vazduhu. Nogom, crtajte male krugove u smeru kazaljke i kontra-smeru kazaljke na satu. Zamenite desnu nogu levom. Lezite i ukrstite desni članak preko levog kolena. Spojte ruke iza levog kolena i povucite ga prema vašim grudima . Stavite ruke iza glave, laktovi okrenuti suprotno jedan od drugog. Ležeći na leđima podignite ispružene noge pod uglom od 45 stepeni. Dlanovi ispod vrata. Stavljajući desni zglob preko levog kolena, savijte levu nogu. Pokrenite desnu stranu tela što više možete podižući desni lakat. Levi lakat će pasti prema podu. Vratite leđa na pod kao na početku vežbe, ispravite obe noge bez spuštanja. Promenite strane. Lezite ravno na leđa sa nogama ravno, savijte levu nogu na grudi i podigne je pravo u vazduh. Držite nogu sa levom rukom. Lezite na levu stranu, ruke ispravite i raširene iznad zajedno, tako da vaše telo bude jedna ravna linija. Odmorite glavu na levu ruku. Podignite noge u vazduhu, a onda podignite ruke i torzo, koliko visoko možete. Zadržite pet udisaja. Zatim ponovite na drugoj strani. Počnite na sve četiri i uverite se da su zglobovi u skladu ispod ramena. Držite telo dalje od poda, držeći pete, zadnjicu, kičmu, ramena, vrat i glavu, u jednom redu. Podignite levu nogu sa poda, a zatim pažljivo podignite desnu ruku, postavljajući je ravno ispred vas. Promenite strane, podižući desnu nogu i levu ruku.