Back pain happens to the best of us. It can happen because of a sports injury, falling down, bending down the wrong way, or even bending down and picking up something that wasn’t even heavy at all!
When the twins were little, I hurt my back bending down to pick up the laundry basket. My mom, may she rest in peace, never let me forget “the laundry basket” incident and was always worried about me picking things up after that. LOL. Imagine this tiny little Asian woman screaming in her broken English every time I bent down to pick anything up off the floor. I absolutely loved that she cared so much even if she was yelling. Good times, even if it was a pain in my backside. 😉
All it takes in ONE wrong move. In fact, you may have mysterious back pain and not even know what caused the issue. Raise your hand if that’s you ladies and gents. You Are Not Alone!
About 80% of adults will suffer from low back pain at some point in their lives.* That is a lot of people in pain! Back pain seems to be one of the most prevalent and talked about health grievances. I have many friends and family who suffer from sciatic nerve pain, from the Texan to my BFF. Sciatic pain usually only lasts a few months, although sometimes it can become a chronic pain that doesn’t see an end in sight. The pain usually starts in your lower back and moves down throughout the hips, back of the legs, and feet. The Sciatic Nerve is longest nerve in the human body and it’s no wonder that we end up with this nerve racking complaint.
You may have sharp stabbing pains, numbness, or tingling when you have sciatic nerve pain. Here are some simple stretches which over time, can help you say farewell to back pain. You may do each exercise stretch once and repeat 1-2 more times. (If you have high blood pressure, stick with the seated and standing position stretches)
Seated Hip Stretch
1. Sit on a chair with your knees at a 90°.
2. Raise the leg that is causing you pain up and cross the ankle over the opposite knee. (Don’t stop here, the stretch is maximized for the Piriformis muscle under your Glutes in the very next step.)
3. Very slowly ease your upper body forward by leaning towards your knees. Always, always listen to your body. You want to feel a nice stretch in your Glutes and hip area, but not sharp pain. Hold for 30 seconds.
4. Don’t forget to stretch the other side!
It’s important to stretch daily for day-to-day function and flexibility. This is one of the simplest and easiest exercises for those suffering from lower back and sciatic nerve pain to stretch out the Piriformis.
Knee to Shoulder Stretch
1. Lie down flat on your back in a supine position facing the ceiling. Place your feet on the floor with your knees bent.
2. Slowly bring your knees towards your chest as if you are hugging your knees and hold for 30 seconds.
Knee to Opposite Shoulder Stretch
1. Lie flat on the floor with your legs extended out.
2. Bend your right knee and slowly bring it towards your opposite shoulder. Remember to listen to your body. You should feel a stretch, not searing pain. Only go as far as your body will allow.
3. Hold for 30 seconds and repeat with the left leg to opposite shoulder.
Standing Hamstring Stretch
1. Lift your right leg and rest your heel on a stationary object, chair, or bench that is BELOW hip level. (Don’t lock or overextend the knee joint of your standing leg.)
2. Slowly lean your upper body forward by bending at the waist, until you feel a stretch in the back of your upper leg, aka the hamstrings. Hold for 30 seconds.
3. Repeat with your left leg.
Seated Spinal Stretch
1. Sit on the floor with your legs straightforward and extended out.
2. Slowly bend your knee and bring your foot to the outside of the opposite side of your other knee. Slowly twist your upper body towards the bent knee.
3. If capable, place your opposite elbow on the outside of your bent knee.
4. Hold for 30 seconds.
5. Repeat with other leg!
MODIFIED Cobra Stretch
1. Lie down on your tummy in a prone position.
2. Place your palms on the ground around chest level. Slowly press up only as far your body allows without pain. You should feel a stretch in the lower back. This is a modified version for those needing corrective exercise for back pain.
Stretching is important in so many ways, friends! It will help your posture, flexibility, and range of motion. It also improves everyday movements, as well as heal and prevent back injuries. Start off doing the stretches that your body allows. Always, always listen to what your body tells you. Stretching should never be unbearably painful. If any of these stretches are too painful, back off of the stretch or stop immediately.
Exercise is great to combine with stretching for a healthier body. 20 minutes of exercise helps with heart health, maintaining a good body weight, and also lowers blood pressure. If you have high blood pressure, the supine and prone stretches – lying down may NOT be for you as they may cause dizziness. Instead, stick with the seated or standing stretches. Excellent exercises for lowering blood pressure include walking, cycling, swimming, and jogging.
Cheers to the beginning of a pain free life!
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Changing Lives Every Day,
~ Dawn, NASM – Corrective Exercise Specialist
*National Academy of Sports Medicine.
