Lower Back Pain – Exercise To Reduce Tension And Stiffness In Your Lower Back

A lot of people suffer from low back pain. And there are many reasons we suffer from back pain. These group into specific and non-specific low back pain.

Specific means we know the exact cause of your back pain (i.e. slipped disc, accident etc). This needs medical attention.

Non-Specific back pain, we can’t exactly point out the reason, it might be from  lot of sitting down, poor posture, weak muscles (core, buttocks), tight muscles and so on.

Most of the people suffer from non-specific lower back pain, about 19/20 cases. And the reason behind it is usually a combination of all of the above, they are related anyway:

Sitting down too much -> (leads to) Weaker muscles -> Poor posture

Poor posture -> Weak muscles

Sitting with a poor posture -> Weak and tight muscles

You got the idea.

 

Today I will share with you a video with stretches to release tension in the lower back area, as well as surrounding muscles, in the case of non-specific lower back pain.

This is also a great stretch for the fascia (a thin membrane which connects everything in the body, I will write about it with another occasion). It’s also great to improve flexibility and mobility around the lower back and not only.

This is a video from the MTI Academy. Check it out here and here.

Remember, you can always book a free, no obligation consultation with me here to talk about the online academy of any questions you may have, or help you may need.

Find more lower back pain articles here.

Flexibility And Mobility – Methods, Types Of Stretching And When To Stretch

Methods Of Stretching

 

Active Stretching

In active stretching there is no outside assistance, no walls, or other person stretching you.

It involves actively contracting one muscle or muscle group in order to stretch its opposing muscle group. When you stretch your triceps, the biceps relax, and the other way around.

This type of stretching is very important for athletes, because it is an essential aspect of dynamic flexibility and thus has a greater correlation with sports performance than passive stretching.

 

Passive Stretching

In the case of passive stretching you receive assistance from partner, another part of the body or wall. For example placing your leg on top of a bench to stretch your hamstrings.

This method is used by physiotherapists to increase joint range and muscle length.

 

 

Types Of Stretching

 

Ballistic Stretching

This form of stretching involves quick, repetitive bouncing or bobbing actions. This is done to increase the stretch beyond the muscle’s normal range. In this case you use momentum and body weight.

It is generally not the best stretch for the average exerciser, as it can lead to muscle damage that may occur as a result of the stretch reflex.

They are usually used as a radical method of stretching adhesions and stubborn fibrous tissue in physiotherapy and rehabilitation.

 

Dynamic Stretching

This is similar to ballistic stretching, however, there are no bouncing or jerky movements. These stretches are performed under control and should mimic the movements of the following sport or activity and act as a kind of rehearsal.

  • perform 10-15 repetitions of each stretch under control, gradually increasing the ROM

Dynamic stretches are recommended at the beginning of the workout. The following is a dynamic stretch:

 

 

Static Maintenance

Static maintenance stretching is where the muscle is taken to the end of its normal range and held without bouncing. These are short stretches, held for 10-15 seconds. They are used to maintain the normal length of the muscle.

Following repeated contractions during exercise, the muscle becomes shorter and thicker and a maintenance stretch is used to return the muscle to its normal length.

  • take the stretch to the point where you feel your muscles stretching, maintaining good alignment and posture
  • hold for 10-15 seconds
  • relax
  • repeat if desired

 

Static developmental

These stretches are used in flexibility training to develop the length of the fibres themselves, increasing range of movement at a joint. It should follow this pattern

  • take the stretch to where you feel tension and your muscle stretching, maintaining good alignment and posture
  • hold for 10 or more seconds, until the tension within the muscle has reduced
  • relax and passively (assisted by a person or object) increase the ROM of the stretch until tension is felt again
  • again hold for 10 or more seconds, until the tension within the muscle has reduced
  • again increase the ROM of the stretch until tension is felt again
  • hold until the tension reduces, then slowly and carefully return the limb to its normal position
  • repeat the stretch if desired

 

When to stretch

Stretching can be performed at any time of the day, appropriate to each person. You can stretch at home, watching TV, or at the office, in order to balance out periods of immobility in positions of poor posture.

As part of your workout, stretching should form an significant part of the warm up and cool down. In Karate we used to have 15-20 min of stretching at the beginning and at the end. It is essential

Warm up Cool down
Static stretching Static maintenance
Dynamic stretching Static developmental
Ballistic stretching

Any questions? Contact me.