4 stretching movements to relieve chronic low back pain

Long-term back pain is very painful, and I would like to get some relief from it. ...... For this kind of "back pain" patients, Mr. Masataka Yamaguchi, a physiotherapist at the Rehabilitation Training Department of the University of Tokyo Medical School, and others have invented "4 stretches" that have been proven to be effective in clinical trials. The "4 Stretching Exercises" were introduced in the NHK lifestyle program "GATTEN" and received a great response. Please try this stretching exercise.

Chronic non-specific low back pain (unexplained low back pain that lasts for more than three months. Hereinafter referred to as chronic low back pain) can be caused by 3 things: (1) excessive exercise; (2) no exercise; and (3) excessive stiffness.

It is undesirable to overload the lower back by repeatedly lifting and placing heavy objects, and conversely, sitting still all day can be a cause of low back pain. In addition, "people with a large spinal mobility area, that is, people with a soft back, are less likely to have low back pain." said Masataka Yamaguchi, a physiotherapist at the rehabilitation training department of the University of Tokyo Medical School Hospital. If the body is hard, bending and turning the body will put a lot of strain on the lower back, and turning over during sleep will also be reduced, making it easier to cause back pain.

"Excessive exercise" or "no exercise" can be prevented by paying attention in daily life. To eliminate the third "excessive", Mr. Yamaguchi invented the "4 Stretching Exercises" to improve chronic low back pain. If you are suffering from chronic low back pain, please try these exercises for good results.

Muscles related to low back pain

are not only located around the lower back

Why are they divided into 4 types? Because not only the low back but also stretches that stretch the chest or thigh muscles are included. "It's not just the lumbar muscles that are associated with low back tenderness. It also has a lot to do with the large pectoral muscles, the latissimus dorsi (spinal muscles), and the cord muscles (the muscles on the back of the thighs)." Mr. Yamaguchi explains that the 4 stretches are a balanced stretch of all these muscles related to low back pain, while also accomplishing the "bending," "leaning back," and "twisting" of the lumbar spine (the lumbar part of the spine). The lumbar part of the spine) movements.

To prevent stretching injuries or aggravating low back pain, it is also important to ensure safety. The following three items are important: "stretching in a lying position," "not increasing recoil," and "stopping before pain. When exercising in a lying position, no additional weight is placed on the spine, thus reducing the risk of injury. The same is true for not increasing recoil, which can be done without adding excessive force to the muscles or bones.

Regardless of the stretching exercise, there is a "final shape" (completed form) that is the goal, but at first, you only need to do what is within your reach. You should be able to achieve the final shape gradually by sticking to it every day. It is important to note that the pain in the lower back can spread to the feet when stretching. "This is known as the end phenomenon, let it develop but will aggravate the back pain. It does not matter if you feel a little pain, but when you feel the back pain spreading to the toes, you must stop immediately." Mr. Yamaguchi warned.

The point is that any stretching is done in a state of deconditioning. If you have low back pain, moving your lower back can be frightening and it is easy to exert force. To avoid this, relax and take six deep breaths (before and after 30 seconds) when you bend to your final shape or within your power. Ideally, do 3 sets of each stretch, 3 times a day, but "1 time a day is fine." Mr. Yamaguchi said.

"The best time is after bathing and before going to bed. Because it is done in a lying position, it is also good to make it a habit before going to bed. If you keep doing it for a month, you can improve your back pain." (Mr. Yamaguchi).

Lie flat on your back and bend your knees. Hold the towel in both hands and hang it below your knees.

Lift your left foot, wrap the towel around the toes of your left foot and pull it up.

While straightening the knee, slowly pull up the left foot with wrist strength and stop lifting as far as you can.

Hold and relax your body and slowly take 6 deep breaths. You can feel the stretch in the muscles on the back of the leg. Then, return to the initial bent knee state, this time hanging the towel on the right foot to do the same action. Then do 3 sets alternating between left and right.

Raise the left foot so that it is perpendicular to the floor, with the sole facing the ceiling, and straighten the knee of the right leg. This is the final shape!

Lie flat on your back and bend your knee.

Hold the right knee with your right hand.

Bend the left knee and cross both hands to hold both knees. Pull both knees toward your chest as far as you can bear. Be careful not to take your head off the floor.

Relax your whole body except for the two hands and take 6 deep breaths slowly. You can feel the stretching of the muscles at the back of the waist. When finished, stretch one foot separately and return to a bent knee supine position. Repeat for 3 sets.

Bend thighs to chest for the final shape.

Lie prone with elbows up at right angles and lift the upper body. This is where the face is lifted too much and the lower back is tilted back, so stay parallel to the floor with your eyes looking straight at the floor.

Slowly bend both knees and lift your feet after bending them at right angles. Be careful not to separate the toes of your feet.

Relax your whole body and breathe slowly and deeply 6 times. Feel the stretch of the muscles from the abdomen to the front of the thighs. When finished, return to the prone position. Repeat for 3 sets.

The stage of standing up on your elbows and lifting your feet without feeling pain or stiffness is the final shape.

Lie flat with both knees together and flexed.

Twist the lower body and slowly turn both knees to the left. At this point, the upper body faces the ceiling. Be careful not to lift both shoulders.

To prevent the right knee from lifting, press the right knee with the left hand and straighten the right hand upward.

Relax your entire body and take six deep, slow breaths. You can feel the stretching of the muscles on the side of the body from the armpits to the thighs. When finished, return to a flat position. Do 3 sets of alternating left and right repetitions.

If you have the strength left foot straight, turn the right knee more to the left. Both shoulders and the right knee to the floor for the final shape.

How about it? When people with chronic low back pain try practical exercises, they will find that some movements can be done easily (they can complete the final form), while others cannot.

"I hope each stretching movement can be done consistently for a month. After one month, you can do the stretches after being able to do the final shape without having to do them every day. The reason for back pain is in the stretches that cannot be done, so focus on going for those moves." (Mr. Yamaguchi).

Stretches that you cannot do at first, keep going every day, and slowly you will be able to do them. At the same time, the back pain should slowly get better.

If all 4 stretches can be done perfectly, you need to go every day. "Check if they can still be completed, and you can go to do them from time to time. If you keep being able to complete the final shape all the time, you can prevent back pain from coming back." Mr. Yamaguchi said.

If the back pain is relieved, the mood will be better and you can return to your original energetic life. For those of you suffering from chronic back pain, be sure to try these 4 stretches starting tonight.