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What stretching exercises can I do to relieve severe lower back pain?

First stretch to soften your back and prevent back pain

“This back stretching exercise lengthens the paradorsal muscles (muscles below the spine) and works the hamstrings, calf muscles and soles of the feet. »Your hands should not go beyond the toes as the goal is not to lie on the floor. You should not feel tightness in the ligaments of the back and vertebrae. When you feel the stretch in the back, slowly return to your starting position. Margot McKinnon recommends doing this healthy exercise several times a day, after the work day, to keep fit.

Technique: Sitting on the floor, legs spread beyond the hips, lower your head and begin to descend by tilting your hips. Breathe normally. While going down, fold the chin towards the neck. “It feels like rolling the spine discs  ,” says Margot McKinnon, director of Body Harmonics Pilates in Toronto, and head of training for Pilates teachers in Canada and the United States. Slide your hands in front of you on the floor.

Stretching of the back (camel-cat position)

Technique: Placed on hands and knees, camber and gently round the back so that the three sections of your spine – lumbar (lower), thoracic (medial) and cervical (superior) – tend and flex, alternately. Proceed slowly and gently, without forcing. Each movement should last from three to four seconds. Repeat the exercise five or six times.

Vertebral torsion while lying down (cross-legged)

Technical:Lie on your back, knees bent and feet on the ground, spread arms, palms down. Consider that this is a yoga movement and breathe well throughout the stretch; inhale and exhale for about four seconds for each movement. On the ground, place the right knee on the left knee, as if you were sitting in a chair, the right foot does not touch the ground. Rotate the hips to the right (about 5 cm) and drop the knees to the left. “The knees do not have to touch the ground,” says Marla Ericksen, personal trainer and spokesperson for CanFitPro. “Stop naturally when the range of your movement is complete.” Your right shoulder will rise slightly from the floor, which is normal, as you continue to face the ceiling. Turn your right hand to place your palm up and bring your right arm up, halfway to the head. “This opens the chest and completes the rotation of the column,” says Marla Ericksen. Hold the position for one to three minutes and repeat the exercise on the other side.

Rotation backwards

Technique: Sitting on a chair, with your feet flat on the floor, turn your upper body so that your shoulders rotate to one side. You can stand in the chair to do a deep muscle stretch.

Stop when you feel discomfort. You should feel the stretch, from the bottom to the middle of the back. “You may hear a crack of the spine, painless, completely normal and caused by the opening of the joints,” says Larry Feldman, chiropractor and owner of the Performance Health Center in Toronto. Hold for 20 seconds or six breaths and return to the starting position. Repeat the exercise on the other side.

Squat

Technique: Stand with legs apart, shoulder width apart, toes slightly outward. Buttocks and abdominals contracted, lower yourself so that your thighs are parallel to the ground. Place your hands on your lap. Contract the pelvis (the muscles you use to stop urine flow). Inhale and hold the position firmly as you squeeze your right knee with your right hand. Exhale and turn the shoulders to the left. Inhale and exhale three times (approximately 20 to 30 seconds total). Stand up and repeat the stretch on the other side.

Position of the siren

Technique: Sit on the ground, knees bent to the ground, to the left. Hold your ankles with your left hand. Raise your right arm and inhale. Extend your arm up and to the right over your head and exhale. You should feel the stretch, on the right side, along the torso. Hold the position for 20 to 30 seconds. Repeat the stretch twice; repeat the exercise three times, on the other side.

 

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