Our bodies are made up of the musculoskeletal system that consists of connective tissues, ligaments, tendons, muscles, and bones that facilitate movement, stability, supports, and form of the body. The lower back is a pivotal section of our body that is essential to our posture. Having pain in the lower back is a very stressful and debilitating condition. The best way to alleviate lower back pain is by being physically active. In the case you are interested to write an assignment in such a topic you can ask nursing assignment writers to provide you with a help.
Regular exercise is one of the cost-efficient and effective ways to prevent it and soothe it. Up to 80% of people experience lower back pain at some point in their lives. The main cause of lower back pain includes musculoskeletal structure damage in the lower back or change in the lumbar. However, several other reasons might also cause lower back pain. To soothe or prevent lower back pain, you might want to consider the following stretches regularly:
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Flexion rotation
This exercise is essential for stretching the buttock and lower back. Hook your foot around the knee while bending your leg. Rotate your upper body, intending to touch your shoulder blade. Ensure that you feel some lower back stretching as you do this.
Seat forward bend
Lower back injuries and pains commonly come from tight hamstrings. This exercise alleviates it by stretching the thigh muscles to relieve tension and tightness on the spine. Perform this stretch by sitting on the floor and extend your legs. Use a towel hooked to the bottom of your heels and pull your body forward. Increase your holding time and decrease the stretching time as you become more flexible.
Pelvis tilt
You can use this stretch to maintain flexibility and ease tight back muscles. Lie down with your back positioned parallel to the floor. Tighten your abdominal muscles to maintain a flat back all through. Then tilt the pelvis to face the ceiling.
Cat-cow stretch
If you want to ease tension and increase flexibility on your core muscles and your lower back, this is the most effective stretch. It is quite a simple exercise—arch your back to a cat pose. Then go for the cow pose by falling your pelvis forward. It is an ideal stretch since you can do it on your chair with your hands on your knees and feet flat on the floor.
Trunk rotation
This exercise is essential in relieving tension in your lower back. Keep your knees together with the hold them close to your chest. Gently roll them to the right and left while maintaining your position. It helps work your core muscles, including the pelvis muscles, back muscles, and abdominal muscles.
Knee-to-chest
This exercise is essential in relieving pain and tension as well as lengthening your lower back. The best way to perform this stretch is by lying on your back. Pull and hold one or both of your knees to your chest. An effective way of doing this stretch is by bringing your knees towards your chest simultaneously for around fifteen to twenty seconds. Make sure you take 30-second breaks in between the stretches.
Conclusion
Stretching is an ideal and inexpensive way to relieve back pain and prevent it from reoccurrence.
