Posts Tagged ‘lower back pain relief exercises’

Lower Back Pain Muscle Stretches

Monday, July 19th, 2010

Stretching can significantly reduce the symptoms and increase the effectiveness to lower back pain relief.  Stretching will help keep the muscles of the lower legs in the proper length-tension ratio. When specific muscles do not have the appropriate length-tension ratio, they create disproportionate muscle tension, arguably one of the leading causes of lower back pain. 

Specific stretches when performed correctly can restore balance and relieve the pain caused by disproportionate muscle tension.   Some of the most common muscles that require balance to stop lower back pain include: 

  • hamstrings and quads
  • gluts and hip flexors
  • external rotators of the hip and the ITB.

By keeping those muscle groups in a balanced state, it helps eliminate undo stress on the spinal column.  Your stretches should be of a light to medium intensity and be held for 40-50 seconds for each stretch.

Stretches can be performed before, during and after an exercise or physical movement.  Before an exercise you can do light intensity stretching, during and after an exercise you can do a more medium intensity stretch.

When you feel  discomfort in your lower back, you should stretch the  lower leg muscles identified above to see if you can alleviate the pain. 

Choosing not to stretch and waiting to address your condition will many times cause you to start compensating with other muscle groups creating additional stress and pain previously not associated with your lower back pain.  In order to prevent this, maintain a healthy stretching regime. 

For instructional videos related to this and other posts, please visit our StopsBackPainNow You Tube Channel

3 Treatments for Lower Back Pain

Saturday, July 17th, 2010

In this short video, Martin discusses the 3 main components to stopping back pain. 


In the video, you will hear about…

Modalities are outside agents that can help aid in the recovery from an injury. The two most common used are ice and heat. Ice will cause your blood vessels to constrict in the area you are applying the ice. That is important when a muscle group or joint is experiencing swelling. Ice should only be used on a treatment area for 10 minutes. Their are a number of commercial products for icing, but you could also use a bag of frozen peas or freeze a Dixie cup full of water and use it for an ice massage.
Heat creates the opposite effect of ice. It causes the vessels to dilate therefore allowing more blood flow to occur in the area. Heat is useful when muscles feel tight and stiff. Heat can also be used to help warm a muscle up prior to an exercise routine or event.

Correct Exercises
Correct exercises are important in maintaining a body’s health and also healing from an injury. The important part is “correct” exercises. Know why you are performing the exercises that you are doing. Understand what are the key muscles that are involved in the movement and make sure you are using them. Perform the exercises under control, don’t rush through them just to do them.

Use exercises to help strengthen the weak parts of your body. Our body requires a balance of muscle groups, so if one group or one side is overly strong, it will throw the balance off the body. When we have those discrepancies in our bodies, it usually promotes pain.