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How to Relieve Muscular Tension Related to Low Back Pain

1. Lying on your back, bring your knees into your chest

2. Lying  on your back, rotate your lower body to one side, then the other. 

 

3. Stretch your Quadratus Lumborum (a group of muscles in your lower back that enable you to sit upright)

4. Stretch your hamstrings

5. Stretch your hip flexors

*** Please note that these stretches are meant for low back pain related to hip and low back muscular stiffness only. If you have nerve root, sciatic, or disc issues, these are not appropriate for you. If you are unsure of what type of back pain you are suffering from, please consult a Physiotherapist.

 

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3 Comments

  1. Posted February 8, 2013 at 7:10 pm | Permalink

    Your spine has discs in between each vertebra. When you sleep at night, your discs increase size and become more susceptible to bulging/herniating. Therefore, you must avoid bending improperly for at least one hour after you awake to allow the discs to shrink in size. People frequently bend down to put on their socks and pants when they awake. Instead, bring your feet up to you to complete this task. Otherwise, make sure you bend properly so that you don’t injure your spine during that one hour period.

  2. Posted August 12, 2014 at 7:18 pm | Permalink

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  3. Posted September 19, 2014 at 6:51 am | Permalink

    Good tips and information. Thank you for sharing this to us.

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