Sometimes, strains occur in the lower back, causing a terrible pain. Most of us have experienced back pains for one reason or another. Maybe you exercise too much or spend too much time in front of the screens. The stretches that you can use to reduce your lower back pain should be done in sequences. There is the essence or need for consistency.
Being consistent in exercising the joints and muscles of your back is helpful. You can plan and try to have the stretches twice or thrice min the day for good or better results. Sequences you decide or plan for depends on the amount of pain on the back. If the pain reduces, you need to reduce the sequences. You can take the stretches thrice or even four times a week. Here are some stretches that will hopefully help you reduce lower back pain:
1. Pelvic tilt warm up
When doing the stretches, make use of a yoga mat, carpet or even a rug. This position is relaxing for the joint and muscles of the back. When you are in the position, ensure the back doesn’t touch the mat or the carpet. The tilt is performed by tightening the muscles of the abdomen to press the small on the back against mat or the floor. Hold the position for 6 or 7 minutes and release.
Do these tilts four or five times. You can build this to be up to 10 or more repetitions. You need to take then a deep breath. When you exhale, the abdominals contract and thus pulls the belly towards the direction of the spines. Hold for at a moment of 10 minutes. You can repeat this for about ten times. At this point now you are ready to stretch.