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This article was co-written by Jason Myerson, DPT, DMT, OCS, FAAOMPT. Jason Myerson is a physiotherapist and chiropractor. He is affiliated with Performance Physical Therapy & Wellness which has a chain of clinics in Connecticut. He is the associate dean of Quinnipiac University’s Department of Physical Therapy. Jason specializes in helping people with injuries return to their favorite hobbies, activities and sports with an integrated approach. He holds a master’s degree in physical therapy from Quinnipiac University and a doctorate in physical therapy (DPT) from Arcadia University. He is a resident and trained in manual chiropractic, holds a doctorate in musculoskeletal therapy and became a doctoral student in the American Academy of Orthopedic Physiotherapy Professionals. Ky.
There are 10 references cited in this article that you can view at the bottom of the page.
This article has been viewed 10,879 times.
Lower back strain is a common problem for many people. Improving your overall mental and physical health can help you significantly reduce lower back strain. With proper care, reducing lower back muscle tension is doable.
Steps
Stretch your lower back for quick pain relief
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Perform a knee rotation stretch. Lie on your back with knees bent and feet flat on the floor. Extend your arms in a T-shape so that your shoulders touch the floor. With your feet close together, slowly lower your knee to the left as far as you can. [1] X Research Source
- Hold the pose for two minutes.
- Focus on keeping your shoulders on the floor during the stretch.
- Repeat the stretch on the other side by bringing the knee to the center, then lower to the right. Keep your shoulders on the floor and hold the pose for two minutes.
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Stretch the calf and hamstring muscles. Lie on your back with knees bent on the floor. Extend your left leg and raise it straight up, focusing on pointing your heel toward the ceiling. Bend your knees and place your feet on the floor. [2] X Research Source
- Repeat the stretch for the left leg 6-8 times. For the last time, keep your legs straight with your heels up toward the ceiling for 30 seconds.
- Repeat the stretch for the right leg.
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Do pigeon pose to widen your hips. Start in a crawling position. Bring your left knee up towards your chest and lower to the floor with your foot pointing to the right. Slide your right foot on the floor and straighten it back. [3] X Research Sources
- The left foot makes a 90-degree angle under and in front of your torso.
- Slowly lower yourself forward to feel the stretch in your buttocks and hips. Lower as close to the floor as possible, resting your forehead on the floor if possible.
- Hold the pose for 5 deep breaths, switch legs and repeat with the other side.
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Try the 4-in-1 stretch. Lie on your back and bend your knees so your legs form a 90-degree angle in front of you. Cross left ankle to right foot and bend left foot. Reach out and grab your right thigh, pulling back with both hands as far as you can. [4] X Research Sources
- Hold the pose for 30 seconds, then switch to the other side and repeat with the right leg.
- For extra stretch, roll up a towel and place it under your hips during the stretch.
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Do a tail wag to stretch your large back muscles. Start in a crawl position with your hands just below your shoulders and knees just below your hips. Keeping your knees on the floor, lift your left foot and swing it to the left while looking at your toes over your left shoulder. [5] X Research Sources
- Pause and still swing that foot to the right while turning your head to look at your toes over your right shoulder.
- Repeat this movement with the right foot, stopping after each foot shake and looking towards the toes.
Use massage and natural therapies
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Get a tennis ball or foam roller to massage your back yourself. Place the tennis ball under your waist and carefully lie on top with your knees bent and feet flat on the floor. Roll slowly and gently around the ball in the tight muscles to release tension. [6] X Research Sources
- Do not place the ball directly below the spine, but under the tension area on either side of the spine.
- Look for foam rollers online or at a fitness store. Place the roller horizontally on the floor behind you and lie on top with knees bent and feet flat on the floor.
- Roll up and down on the foam roller to relax tight muscle groups.
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Adjust your sleeping position and use extra pillows. Lying on your back is often considered the best sleeping position for a healthy back. Lie on your back facing the ceiling with enough support under your neck and shoulders so your head doesn’t drift to the sides. [7] X Research Sources
- Place a small pillow under the knees for extra support for the lower back.
- Adjust the pillow if necessary. You need to avoid the space between the body and the mattress as much as possible.
- If you sleep on your side, place a pillow between your knees to reduce pressure on your hips at night.
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Try heat therapy for quick pain relief. The heat stimulates blood circulation to painful areas of the body and inhibits pain sensations transmitted to the brain to help muscles relax. Place a heat pad or hot water bottle on the strained area in your back. [8] X Research Sources
- You can also soak in a hot tub and focus the massage on tight muscles in your back.
- Another option is to take a hot shower and direct a jet of water to the tense area.
- Remember not to oversleep while using the heat pad to avoid burns.
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See a massage therapist or chiropractor. If you have persistent lower back strain, consider seeing a massage therapist or chiropractor. The masseuse will massage the back muscles that cause lower back pain, while the chiropractor will massage and manipulate by hand to bring the dislocated spine areas into place. [9] X Research Source
- If you’re not sure which specialist to see, seek advice from a trusted health care provider.
Long-term relief from back pain with exercise
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Do 30 minutes of cardio 5 times per week. Cardiovascular exercise keeps you healthy throughout your body and relieves stress that can lead to lower back pain. Depending on your current level, aim to do at least 30 minutes of walking or swimming 5 days a week. [10] X Research Source
- If you’ve never done cardio, start with 10 minutes of walking 3 days a week and work your way up to 30 minutes 5 days a week. Once you’re comfortable with this exercise, you can try more strenuous activities like jogging, dancing, or biking a few days a week.
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Strengthen core muscles. The strength of the abdominal and back muscles is important for feeling in the lower back. [11] X Research Source
- Try the pelvic tilt exercise by lying on your back on the floor with your knees bent. Squeeze your lower abs to bring your lower back to the floor without using your glutes and leg muscles. Hold the pose for 5 seconds and repeat 5-10 times.
- Try crunches by lying on your back on the floor, crossing your arms over your chest. Use your upper body muscles to raise your upper body to a 15 degree angle from the floor, hold this position for 5 seconds. Do this 5-10 times per day.
- Other exercises like pilates specifically target the core muscles. Do these exercises on DVD or sign up for a class.
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Practice yoga daily or weekly. Yoga is a combination of stretches, body-strengthening poses, and breathing techniques to improve your overall health and reduce stress. Many poses such as downward facing dog, cow-cat, extended triangle focus on improving your lower back muscles.
- If you already do weekly yoga, increase the duration to a few times per week or a short workout each day.
- Sign up for a beginner class if you’re new to yoga. Some classes even provide the basics for you to practice at home. [12] X Research Source
Warning
- If you have a serious medical condition that leads to lower back strain, talk to your healthcare provider before trying any of the therapies listed above.
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This article was co-written by Jason Myerson, DPT, DMT, OCS, FAAOMPT. Jason Myerson is a physiotherapist and chiropractor. He is affiliated with Performance Physical Therapy & Wellness which has a chain of clinics in Connecticut. He is the associate dean of Quinnipiac University’s Department of Physical Therapy. Jason specializes in helping people with injuries return to their favorite hobbies, activities and sports with an integrated approach. He holds a master’s degree in physical therapy from Quinnipiac University and a doctorate in physical therapy (DPT) from Arcadia University. He is a resident and trained in manual chiropractic, holds a doctorate in musculoskeletal therapy and became a doctoral student in the American Academy of Orthopedic Physiotherapy Professionals. Ky.
There are 10 references cited in this article that you can view at the bottom of the page.
This article has been viewed 10,879 times.
Lower back strain is a common problem for many people. Improving your overall mental and physical health can help you significantly reduce lower back strain. With proper care, reducing lower back muscle tension is doable.
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