Complete Lower Back Pain Relief with Yoga
Like with most things, if it sounds too good to be true, it probably is. The author of the original “7 Stretches in 7 Minutes for Complete Lower Back Pain Relief” article included a citation, reference, or link that would substantiate the claim. We will pick up where the author left off.
Can 7 minutes of stretching really completely relieve lower back pain?
Perhaps, but it unlikely that the casual reader with low back pain would receive any benefit from the exercises listed in the article.Exercise therapy is an important part of lower back pain treatment; however, the prescribed back pain exercise treatments are most effective when they are targeted to the individual patient.1,2,3,4.
Does the person have acute, subacute, or chronic lower back pain?
Sometimes reduced activity is better than aggressive stretching. On the other hand, some activity is better than bed rest.
Is the back pain due to a single trauma or to a chronic degenerative condition?
Does the person normally have a very low degree of loading on the spine, a high degree of loading, or somewhere in the middle? The exercises that one does to relieve lower back pain may change depending on these circumstances.
What exercises should a good lower back pain exercise regimen contain?
After compiling the results of 72 different treatment regimens,6 researchers determined that the most effect lower back pain exercise regimen for a person with lower back pain should contain all of the following elements:
1. It should contain strengthening exercises
2. It should contain stretching exercises
3. The exercise regimen should be supervised
4. The exercise regimen should be individualized to the patient
So, the claim that there are “7 Stretches in 7 Minutes for Complete Lower Back Pain Relief” is almost certainly untrue.
No exercise for people with “red flag” pain
If someone has “red flag” back pain such as numbness and/or tingling in the extremities, loss of bowel or bladder control, fever, or other sign of a serious problem, stretching exercises are the wrong thing to do. In fact, prompt medical attention is the right thing to do instead of “7 Simple” anything.
The Bottom Line
Be cautious of unsubstantiated back pain advice you read on Facebook.
1. 1. Supine Hamstring Stretch
Lying on your back, bend your right knee into your chest and place a strap or rolled-up towel around the ball of your foot. Straighten your leg toward the ceiling. Press out through both heels. If the lower back feels strained, bend the left knee and place the foot on the ground.Hold for 3-5 minutes and then switch to the left let for 3-5 minutes.
2. Two-Knee Twist
Lying on your back, bend your knees into your chest and bring your arms out at a T. As you exhale lower your knees to ground on the right. Keep both shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away from the right arm. Hold for 1-2 minutes each side
3. Sphinx
Lying on your stomach, prop yourself up on your forearms. Align your elbows directly under your shoulders. Press firmly through your palms and the tops of your feet. Press your pubic bone forward. You will feel sensations in your lower back, but breathe through it. You are allowing blood flow into the lower back for healing. Hold for 1-3 minutes.
4A. Pigeon
From all-fours, bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip. Square off your hips toward the ground. Bend forward. Widen the elbows and place one hand on top of the other as a pillow for your forehead. Hold 2-3 minutes and then switch to the left side for 2-3 minutes.
If pigeon pose bothers your knees, then do Thread the Needle.
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