Lower back pain can be caused by several different things or a combination of them. However, most of the time, lower back pain is caused by strained muscles that aren't even in your back, even though that is where you feel it.
I am going to suggest two lower back stretches that target two specific muscles that can in/directly contribute to or even be one of those that causes back pain. The two muscles are the piriformis and the psoas - hey! I didn't name them.
The piriformis actually connects the thigh bone to the sacrum. When the piriformis is tight, it can disrupt the muscle balance of the low back and also cause sciatic type symptoms in a patient. When this happens, it's necessary to stretch the piriformis muscle. You can do this simply by crossing the ankle over the opposite knee. When you are in position, then you lean forward taking your chest toward the knee. This produces a good stretch into the hip of the high leg. This can relieve a lot of sciatic like symptoms.
The next muscle is the Psoas. pronounced so-as. This muscle attaches to the whole of the lower spine but is located through the stomach. Most people who sit for a living will find that they have tight and weak psoas muscles.
You can stretch the psoas in several different ways. One of the easiest to imagine is what I call the proposal stretch. With this stretch, you're down on one knee and shifting your body forward, you stetch out the thigh where the knee is on the ground.
Simple lower back stretches can do a world of good.
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