When you’re in your 30s, experiencing persistent lower back pain is often seen as a normal part of life. Whether you were bending over to pick something up or lifting your pet, waking up with discomfort the next day is a common occurrence. In fact, in a 2019 survey conducted by the National Center for Health Statistics, 39% of adults reported experiencing back pain in the previous three months, making it the most common site for pain especially as people age.
However, lumbar pain, in particular, is manageable and even preventable, according to Grayson Wickham, PT, DPT, CSCS, a physical therapist at Movement Vault. In this article, we will explore the various causes behind lower back pain and the most effective stretches to help alleviate discomfort.
What leads to lower back pain? Lower back pain can be caused by a variety of factors, including sprains, strains, fractures, herniated discs, sciatica, traumatic injury, osteoarthritis, scoliosis, and lumbar spinal stenosis, according to the American Association of Neurological Surgeons. However, one common underlying cause of lower back pain is a sedentary lifestyle.
Spending prolonged periods sitting in a chair can lead to tightness in the hip flexor and hamstring muscles as they adapt to that position over time. Additionally, constantly using a backrest can weaken your core muscles, reducing their ability to activate when needed. This lack of core stability combined with limited movement in different planes of motion can result in lower back pain when you engage in activities that require flexibility and strength in those areas.
How to relieve lower back pain By incorporating an active stretching routine into your daily life, you can counteract the effects of a sedentary lifestyle and prevent lower back pain. Grayson Wickham suggests starting with muscle and fascia release techniques to target specific areas before moving on to stretches and muscle activation exercises that address the root causes of your discomfort.
It’s also important to maintain healthy posture and movement throughout the day, as well as to explore a variety of spinal movements in your stretch routine. Andy Fata-Chan emphasizes the importance of moving dynamically and incorporating different reaches and angles to engage various parts of the spinal column.
The best stretches for lumbar pain To help alleviate lower back pain, Grayson Wickham recommends the following stretches:
1. Quadratus lumborum and oblique muscle and fascia release: Lie on your side with a foam roller placed beneath your hip and gently roll from your side to your back for 2 minutes on each side.
2. Gluteus muscle and fascia release: Lie on your back with a mobility ball under your glutes and roll side to side for 2 minutes on each side.
3. Active hamstring stretch: Kneel on the floor and extend one leg in front of you, hinge forward at the hips, and contract your hamstring muscles for 20 seconds, repeating three times on each side.
4. Active adductor stretch: Kneel on the floor and extend one leg out to the side, hinge forward at the hips, and contract your adductor muscles for 20 seconds, repeating three times on each side.
Remember to listen to your body, modify the stretches as needed, and focus on moving with control throughout your routine to effectively alleviate and prevent lower back pain.
