The lower back or lumbar area is a very sensitive region of our body that we usually neglect by subjecting it to sudden movements, heavy loads or rigid postures that can cause pain.
Discomfort generated in this area of the body is usually very common. In addition, many spinal injuries and strains are interrelated. Pain can be caused by hamstring injuries, abdominal muscle weakness, lifting injuries, or herniated discs. But being sedentary or staying in the same position for many hours can also cause discomfort, or aggravate existing ones.
Stretching should not only be done by those who regularly practice sports, as they promote flexibility in the soft tissues of the spine; an essential aspect to keep it healthy and in good working order. Staying active during the day and practicing stretching exercises will help relieve your lower back and keep your body charged with energy.
When working, most people spend many hours a day sitting in a chair and even worse, in front of the computer. To keep your body and mind active you can take a break and do small and simple stretching exercises. With just two minutes you will be taking care of the health of your spine, the central axis of your body.
Anyone can learn to stretch their muscles, regardless of age or fitness level. It is best to start small and on a regular basis. A good stretching routine can relieve sciatica, neck pain, and herniated disc pain. However, poor technique can lead to injury, so always consult a specialist before doing any of these exercises.
Tips before you start: listen to your body
At all times that you perform an exercise, try to be aware of your body. When stretched correctly, the sensation should be smooth, not painful. Over time, your tendons, ligaments, and muscles become more agile, allowing you to improve your stretches. Do not try to become a specialist in a few seconds. Give your body time. Hold each exercise for 20-30 seconds and breathe deeply, trying to stay focused.
benefits of stretching
-Relieves overloads, contractures and muscle injuries.
-Helps the muscles recover their initial position, facilitates their drainage and stimulates greater blood circulation.
-Improves flexibility, elasticity and joint mobility.
-Reduces muscle tension and relaxes the body.
-Helps improve coordination and working capacity of the muscles.
-Develop body awareness.
-Helps eliminate immobility and joint stiffness.
-Correct posture.
-Reduces fatigue and muscle heaviness.
Exercise to stretch the hamstrings
The hamstring joins the ischium with the tibia and fibula and, being located at the back of the knee, participates in the flexion movement. Your tension (due, for example, to staying for many hours in the same position) is one of the most common causes of back problems. Therefore, doing a good stretch is the best remedy to relieve the stiffness and pain that it can cause.
Exercise:
1. Lie down on the floor on a comfortable surface. If you can, wear loose, comfortable clothing and remove your shoes. Make sure your entire back is supported. Spread your legs hip-width apart. Keep your arms by your sides. Accompany each movement with your breath. Try to maintain support throughout the exercise to avoid contractions of other muscles.
2. Bend one knee with the sole of the foot on the ground. Raise the other leg to 90º.
3. Take a strap or belt. Wrap it around the sole of your foot just above the arch and grab the strap with your arms so that your arms are stretched out, but not tense. Avoid bouncing and jerking, as violent movements can cause injuries.
4. Hold 20 seconds and switch legs. Breathing should be slow. It inspires when stretching the muscle and expires while we keep it tense.
5. Once you have done it with both legs, you can try to do it again by stretching the leg that was previously bent on the ground.
To finish, bring each of your knees toward your chest, gently massaging your lower back, glutes, and hamstrings. Hold this position for 30 seconds.
At the end, you can lie down and breathe deeply for a few seconds to become aware of your body and feel the benefits of stretching.
Demonstration
In this video, you will see how to perform this simple exercise step by step for which you only need a strap or belt and lie comfortably on the ground. In this case, a small ball is also used in the lower back, but you can do it without it.
This stretch can be done at any time of the day; either in the morning, at work to relax, after sitting or standing for many hours or when the body feels tense. Just spending a few minutes is enough to get rid of the problems of sedentary lifestyle and stress. Try it and recharge your body with energy!