What’s worse than getting out of bed in the morning and your back is so tight and sore that it affects your entire day? Having pain in your lower back can affect your mood, your schedule, all physical activities, and even your mental state. You probably wouldn’t believe me if I said it can disappear just by doing stretches. No I don’t mean touch your toes and your pain is gone. I mean going through a stretching routine daily. Yes, it takes time out of your day, but what is 30 mins out of your day compared to limiting your entire being just cause of some pain in your back.
There is a muscle deep inside your lower back called the Quadratus Lumborum (QL). This muscle stabilizes the spine and supports good posture. When this muscle is constantly tight and shortened, you will most likely feel pain in your pelvis, glutes, and lower back. Doing ab crunches actually shortens this muscle even more, especially weighted ab crunches. Doing a simple child’s pose stretch for 30 seconds a day will help lengthen this muscle and get rid of aches and help prevent new ones.
Stretch out your glutes, but also strengthen your glutes. Your lower back, hamstrings, glutes, and quads are all connected. They all have to be working in sync with each other at all times. This is called neuromuscular efficiency. Stretching your glutes will lengthen the muscle and relieve tension in the lower back. When the glutes are under-active, meaning they are not firing as much as they should, other muscles start to take over such as your hips, and hamstrings. This lack of neuromuscular efficiency will greatly affect the lower back muscles and put un-necessary stress on it.
Stretching is key for reducing or even getting rid of lower back pain, but there are some cases where it wont help that much. One of these being sciatica. This is when a bone or a disc is putting extensive pressure on the sciatic nerve that runs from the pelvis all the way down your legs. Stretching can help with pain, but this condition usually takes months to recover from. Seeing a chiropractor at least once a month will help by slowly adjusting your body and moving the joints and bones back in their rightful places.
-Joey at DyeHard