Acute lower back pain often occurs after lifting heavy objects or staying in the same position for a long time, as reported by PaleoHacks. It can also result from sudden movements or injuries. Many people suffer from lower back pain. It affects 50% of individuals over the age of 20 and 80% of individuals over the age of 40. In fact, statistics show that at least 3 million Ukrainians suffer from lower back pain. The first thing to do in this case is to stop physical activity and rest for a few hours. After a good rest, it is recommended to perform physical exercises that do not put a heavy load on the bones and joints.
Here are 9 stretches that can help relieve acute lower back pain:
- Child’s Pose (30 seconds)
- Start on all fours, extending your arms in front of you.
- Lower your hips and sit back on your heels. Stretch your arms forward.
- Once you’re seated on your heels, pull your arms back towards your feet and relax. Place your forehead on the floor.
- “Four” Stretch (30 seconds on each side)
- Place your right foot on your left knee, forming the number 4 with your legs.
- Slowly bend your left knee towards the ceiling or press your left foot into the mattress, or pull it toward your chest. Keep your right knee bent outward.
- Hold for 5 deep breaths, then switch sides.
- “Four” Twists (30 seconds on each side)
- Lie on the floor, bending your knees. Move your knees to the side, for example, to the left, so one leg rests on the floor.
- Place your right hand behind your head. Bend your left arm and place your palm on your right side.
- As you exhale, engage your side abdominal muscles and twist your torso, lifting your shoulders. If your knees are turned to the left, lift your torso until your left shoulder is just 1-2 cm off the floor.
- Inhale and return to the starting position.
- Runner’s Lunge (30 seconds on each side)
- Start in a position with hands and knees on the floor. Step your right foot forward, aligning it with your right hand.
- Move from heel to toe, bringing the foot forward and slightly to the side so your right calf is just ahead of the right knee. Do not lift your left knee.
- Without shifting your hands, push your hips forward to stretch the front of your thighs.
- Hold for 30 seconds, then switch sides.
- Leg Spreads (30 seconds)
- Stand with your heels together and toes pointing outward. Keep your back straight, stomach tight, and shoulders relaxed.
- Exhale as you slowly lower into a plié, spreading your knees outwards.
- Hold for 30 seconds, then inhale as you return to the starting position.
- Forward Bends (30 seconds)
- Stand with your feet wide apart and toes pointed outward.
- Slowly bend forward on an exhale, keeping your back straight and slightly bending your knees.
- Relax and hold for 30 seconds, then slowly return to the starting position.
- Cow Face Pose (30 seconds)
- Sit on your buttocks with your knees bent. Place your left foot under your right knee and position it to the right of your pelvis so that your left knee faces forward.
- Bring your right foot behind your left knee and place it on the floor to the left of your pelvis. Stack your knees on top of each other.
- Lift your torso with your arms straight and level your pelvis. Lower it between your heels, distributing your weight evenly on both sitting bones.
- Hold the pose for 30 seconds.
- Seated Twists (30 seconds on each side)
- Sit with your legs extended in front of you.
- Cross your right leg over your left, placing your right foot on the floor near your left knee. Place your left hand behind your right leg.
- Push your left shoulder against your right leg and try to lower your left hand to your right ankle.
- Inhale and, as you exhale, gently draw your belly in to rotate your torso, chest, and head to the right. Look over your right shoulder.
- Hold for 30 seconds, then switch sides.
- Happy Baby Pose (30 seconds)
- Lie on your back. Exhale and pull your knees to your chest. Inhale and grab the outer edges of your feet with your hands.
- Open your knees slightly wider than your torso and gently pull them towards your armpits.
- Keep your ankles directly above your knees, with your shins perpendicular to the floor. Flex your feet.
- Gently press your feet into your hands while pulling your hands towards your feet, creating light resistance.
- Rock gently side to side, massaging your lower back. Hold for 30 seconds.
Be sure to try these exercises! They will become your lifesaver when your lower back suddenly aches.
Source – Lifter.com.ua
