Standing Stretches Lower Back and Sciatic Pain Stay Fit Personal Training Tarpon Springs FL
Hey everyone! It is Matt Barber. NASM Certified corrective exercise specialist. Today I am going to be talking about stretches for the lower extremities. Simply, these four stretches are going to show you how you can alleviate lower back pain if you do them on a regular basis. I know many of you out there have lower back pain. Ok, so the first of the four stretches is a complex of muscles called the hip flexor muscles. They lie here in the front of the thigh up near the hip. One of the main hip flexor muscles, called the psoas, originates directly in the lumbar spine. So if that muscle is tight, and it is tight on most people, then that muscle puts a lot of stress on the lower back region. So, the way we stretch.
The hip flexor is, and by the way before I show you that, all the stretches I am showing you are standing stretches. For those of you who struggle getting up and down off the floor the beauty of these four stretches is you can do them all in a standing position. I am going to show you in another tutorial that is going to show you how to stretch those same four muscles but in a more of a lying position. So, this is good for those of you who again, struggle with getting up and down off the floor. So the way we stretch the hip flexor is when we load the front leg like this, I am basically in a lunge position. So I am putting my weight on the forward leg, my left heel stays down, my right heel comes.
Up off of the floor. It is very important I am going to tilt my pelvis, called a posterior pelvic tilt. My pelvis is going from here to here. So if I tilt the front of the pelvis, I am going to lengthen or stretch those hip flexor muscles right there. I am also squeezing my right glute which helps assist in the stretch as well. So if you notice I am next to a sturdy frame here. You can use a chair at home if you like whatever is sturdy to help you with your balance. Because sometimes balance can be tricky on this stretch. This is very beneficial because again to stretch this muscle. I am holding it for thirty seconds on one side. Then thirty seconds on the other. Again, I am loading the forward leg, I’ve got the.
Front of the pelvis out. I am squeezing the left glute. My belly button is braced toward the spine. Again, I am holding on if I need to for balance. That is called the hip flexors. Thirty seconds to a minute on each side. Next one is the hamstring complex. Hamstring muscles align right on the back of the thigh. The way we are stretching that is we prop one foot up, I have one hand on top of the other, I have nice long posture, I am reaching forward so that I feel a stretch right through there. I do not need to round forward like this because it is putting me in a bad posture. I can still get an effective stretch by staying right here. My shoulder blades are together, I have nice, tall posture and I am still getting.
A good stretch back through here. You do not want the bench to be too high because if it is too high you are more likely to lose your balance. Also if it is too high you might get some tension up here in your hips. We keep the bench fairly low for the purposes of this stretch. Thirty seconds on one side, then of course thirty seconds on the other side. And if you do struggle with balance a lot, you can hold on to something and stretch to your side like this so you can get a good stretch. That is ok if you need to modify it. Thirty seconds to a minute on each side. Next one is a muscle called the piriformis is in your gluteal region. Any of you who have had sciatic issues in the past, then.
This muscle is likely tight. A lot of us have tight piriformis muscles. The way I am going to stretch this is in a seated position here. I’m going to place my right ankle across my left thigh like this, take my knee and pull it to the opposite shoulder like this. I am pulling this knee diagonally toward this shoulder. Nice, tall posture and I am holding this for again, thirty seconds to a minute. I don’t want my left foot to turn out of this this is a compensation. You want to keep your left foot straight ahead as you can see. Again, nice tall posture. Thirty seconds here. And then I switch it again everything aligned, ankle, knee, hip in alignment. And then I got thirty seconds on this side as well. I.
Am not actually going to hold it for thirty seconds because in the interest of time we will move on, but that is what you would do at home. It is thirty seconds on each side. Stretch number four is actually an upper body muscle called the lat which is one of the biggest muscles in your body. It runs all the way from the front of the arm attaches to the shoulder blade and moves all the way and attaches to the pelvis via the thoracic lumbar fascia. Right through here. Very long muscle. And that muscle when it is tight tilts our pelvis up and puts stress on our lower back. We want to stretch it out so our pelvis is more level where it should be. So the way I stretch the lats is I am going to move this.
Benefits of Inversion Tables An Exercise for Your Back
Hey everyone, Group here and today I want to talk about inversion tables. You’ve probably seen the ads for these things, they’re the device that lets you hang upside down to relieve back pain, increase your circulation, decompress your joints, and give you an overall good healthy feeling. Just like yoga was designed to do. Hanging upside down is something we just don’t do in our normal routines. I personally own and use an inversion table regularly and let me tell you, I’m a big fan. I injured my back and had a couple herniations years ago. Whenever it flairs up, about 3 or 4 days on the inversion table and I am good to go. I try to do it at least a couple of time a week. After a 10 to 15 minute sessions it is amazing. My back feels rejuvenated, my neck is limber, my circulation is pumpingâ€¦ every muscle.
In my body feels like it just got a good, healthy condition and my muscles get a healthy stretch. And those aren’t the only benefits of using an inversion table. Inversion therapy is often used as a noninvasive answer for back conditions and muscle sciatica, herniation especially for people who want to avoid surgery. Along with good chiropractic care. That and acupuncture, massage can usually help prevent the need for surgery in a multitude of cases. If you’ve got a back problem and you’re considering surgery or your is talking about it, I would suggest exercising extreme caution and exhausting nonsurgical method of relief first. Right now they even have PRP, platelet rich plasma, prolotherapy, prolozone. There are a lot of non surgical options available.
Believe it or not, many people who have had back surgery will tell you that even if the acute problem was â€œfixedâ€� that, overall, they’re not â€œback to normal.â€� They ultimately deal with problems usually for the rest of their life. Remember everybody’s situation is different, but, according to information published by James Cook University , inversion therapy may help some people avoid surgery. There’s also some research to suggest that inversion therapy can help with kidney stones. With all of the poor diets, almost everyone has Kidney stones these days especially with the high protein. The body is unable to break down these foods in the intestinal lining. Kidney stones, which are excruciating, can cause complications if the stones are big enough. In fact, when that happens, there’s a procedure which is a way to send a targeted shock wave.
Through your body to break up the stones into small pieces so they pass more easily. A number of studies have shown that being inverted can help your body push out the kidney stone fragments Now, using an inversion table is a little bit like a using a sauna it’s a great therapy but there are a few things you need to be aware of. First off, the UCLA School of Medicine warns that inversion increases both pulse and blood pressure. This may not be a big dealâ€¦ BUT if you have high blood pressure or other cardiovascular issues, you should probably avoid inversion therapy unless your own personally.
Tells you otherwise. Or address your blood pressure naturally possibly through a cleansing process. Also, a study that evaluated the effects of inversion therapy on people with chronic back pain noted a low risk of headache and temporary blurred vision just something to be aware of. However, I contribute that to all of the blood flow rushing to the head. It actually happens to me sometimes. I get blurred vision for like an hour but I think that is a good thing because when you push more of that blood into the brain and eyes. You are also pushing more nutrients and water into the brain. But you should also be aware that the same study reported that over 80% of the participants experienced improvement in their back problems from inversion therapy. A lot of people have computer syndrome where their neck and muscles in their neck are tight.
There are actual traction units too that you can get. And hang them over the door. It actually lifts your neck up but inversion therapy is a very cost effective way to keep your spine healthy. Along with regular chiropractic adjustments. The key is just to introduce yourself to inversion gradually and listen to your body. If it’s uncomfortable, turn yourself rightside up. When you invert you are going to go down but not straight down. I usually recommend being at a slight angle. Until you are experienced enough. Then you can go straight down and invert yourself. If you are uncomfortable just come all the way up. Take a break and come back down. You can start by doing it maybe 30 seconds at a time before you come. Then 45 seconds and then a minute. I usually won’t hang for more than a minute at a time. I might do the therapy for 15 minutes but I will hang 1 minute down then come up for 30 seconds and then go back down for another minute.
The big question: Is inversion therapy right for you? I think every single person on the planet should have an inversion table. They are just incredible. An incredible way to increase circulation and keep your spine healthy. It depends on your own needs and goals. I really like it for stretching and boosting my circulation. I feel like it gives me energy. In that way, it’s a great piece of equipment. If you’re looking for a remedy for back problems, just remember that back problems have many causes and everyone needs to be individually considered. There are some cases where an inversion table can make your back problem worse.