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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
- 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.
- 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.
- 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.
- 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.
- 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
- 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.
- 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.
- 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.
- 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
- 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.
- 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.
- 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.
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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