Proper Techniques for Alleviating Lower Back Tension
In a world where desk jobs and sedentary lifestyles are becoming increasingly common, the importance of maintaining a healthy and flexible lower back cannot be overstated. Physical therapists and healthcare professionals have long emphasized the significance of regular lower back stretches for everyone, regardless of age or current pain levels.
Dr. Georgiy Brusovanik, an orthopedic spine surgeon in Miami, highlights the impact of being bipedal on the lower back. He explains that the act of walking on two legs causes the lumbar discs to degenerate over time, putting more pressure on the lower back. To counteract this, Dr. Brusovanik advises prioritizing lower back stretches to avoid a hunched-over posture as one ages.
For athletes, regularly doing lower back stretches can make a significant difference. Dr. Chan-Fata, the founder of Movement Physical Therapy and Performance, suggests that improving spinal and rib mobility through stretching can enhance athletic performance. In sports such as football or basketball, where the spine is constantly in motion, better spinal and rib mobility can help with position changes and making cuts.
However, neglecting mobility work before engaging in physical activity can lead to injury. Tony Matoska, PT, DPT, CMPT, a physical therapist and spine specialist at Athletico Physical Therapy, states that between 75% and 85% of people experience back pain at some point. Not doing mobility work before loading stiff joints can lead to disaster, according to Dr. Fata-Chan.
Dr. Fata-Chan often sees patients who spend all day sitting and then head to the gym without doing any mobility work. Prolonged sitting at a desk or a long commute without stretching the lower back can lead to stiffness over time. Stiff lower back muscles can lead to joint pain, making everyday activities more challenging and increasing the risk of injury during exercise.
To help alleviate lower back pain, physical therapists recommend several effective home exercises. The Cat-Cow Stretch, Trunk Rotation Stretch, Hamstring Stretch, Seated Spinal Rotation, Hip Flexor Stretch, and Pelvic Tilt are all beneficial exercises that can be done at home. Always consult with a healthcare professional before starting new exercises, especially if you have chronic pain.
Regularly practicing these stretches can help improve flexibility and reduce tension in the lower back. Dr. Brusovanik suggests starting lower back stretches even if one does not yet receive mail from the AARP. Stretching the lower back gives the back muscles more room, counteracting some of the postural changes that come with age.
In conclusion, maintaining a healthy lower back is crucial for everyone, from office workers to athletes. Regularly stretching the lower back can help prevent and alleviate pain, improve athletic performance, and counteract the effects of a sedentary lifestyle. So, take a few minutes each day to stretch and keep your lower back healthy and flexible.
Everyone, regardless of their profession or fitness level, should prioritize regular lower back stretches to maintain a healthy and flexible lower back. Dr. Chan-Fata recommends improving spinal and rib mobility through stretching, stating that it can enhance athletic performance and help position changes in sports like football and basketball. However, neglecting mobility work before physical activity can lead to injury, as Tony Matoska warns that between 75% and 85% of people experience back pain at some point. To alleviate lower back pain, Dr. Brusovanik advises starting lower back stretches even without an AARP mail, as stretching can give the back muscles more room and counteract postural changes with age. Additionally, incorporating lower back stretches into daily routines, such as home exercises like the Cat-Cow Stretch, Trunk Rotation Stretch, Hamstring Stretch, Seated Spinal Rotation, Hip Flexor Stretch, and Pelvic Tilt, can help improve flexibility and reduce tension.
