6 Best Low Back Stretches For MAX Pain Relief (Every Position)

Bob & Brad
26 Dec 202209:12
EducationalLearning
32 Likes 10 Comments

TLDRIn this informative video, physical therapists Bob and Brad introduce six effective stretching methods, plus a bonus, designed to relieve and prevent low back pain. The stretches are demonstrated in various positions—standing, seated, lying down—and cater to different needs, including those with stenosis. They emphasize the importance of proper form, holding stretches for 10-30 seconds, and listening to your body to avoid pain. The video also creatively suggests using household items for assistance and concludes with a humorous note on their inability to mend a broken heart.

Takeaways
  • 🧘‍♂️ Six different stretching methods for the low back muscles are presented, suitable for various positions like standing, seated, and lying down.
  • 🛌 Stretches should be held for 10 to 30 seconds and should feel good, not causing any sharp or abnormal pain.
  • 🚫 If a stretch causes pain, it should be immediately stopped and another stretch should be attempted.
  • 🛏️ The first two stretches are best performed lying on a carpeted floor or bed, starting with one knee pulled to the chest and then both knees.
  • 🔄 A roll or a towel can be used under the lower back to intensify the stretch for those with stenosis or a tight lower back.
  • 🧎‍♂️ In a quadruped position, stretching the lower back can be achieved by reaching forward and optionally twisting to target different muscle groups.
  • 🥇 A simple elbow prop on the stomach with a back arch can help reduce back pain and can be enhanced with press-ups for additional relief.
  • 🪑 Seated or standing stretches can be performed using a stick or broomstick for a gentle decompression and stretch of the low back muscles.
  • 🧍‍♂️ A full body back stretch can be done by rounding the back while seated or standing, but caution is advised for those with osteoporosis or herniated discs.
  • 🏋️‍♂️ Bonus tip: Using a pull-up bar for suspension can provide decompression and stretching of the low back, with weight bearing adjusted based on comfort.
  • 🎵 The video features a lighthearted tone with a song about Bob and Brad, emphasizing the importance of feeling good during and after the stretches.
Q & A

  • What is the main focus of the video?

    -The main focus of the video is to demonstrate and discuss various methods for stretching the low back muscles to provide relief and prevent injury.

  • How many stretching methods are covered in the video?

    -The video covers six primary stretching methods, along with a bonus method, making it a total of seven.

  • What is the recommended duration for holding each stretch?

    -The recommended duration for holding each stretch is between 10 to 30 seconds, depending on personal comfort and how it feels.

  • What should one do if a stretch causes pain?

    -If a stretch causes pain, particularly a sharp pain that doesn't feel normal, one should immediately stop the stretch and move on to the next one.

  • What is the first stretching method described in the video?

    -The first method involves lying on your back and pulling one knee to your chest, then the other, holding the position for 10 to 30 seconds.

  • What is the purpose of using a six-inch roll or a tightly rolled towel in one of the stretches?

    -The six-inch roll or tightly rolled towel is used to intensify the low back stretch by placing it under the lower part of the sacrum, near the tailbone.

  • What is the quadruped stretch and how is it performed?

    -The quadruped stretch is performed on hands and knees, where you stretch your buttocks towards the heels as far as comfortable while keeping the hands in place.

  • What is the 'press-ups' variation of the stretch?

    -The 'press-ups' variation involves propping up on your elbows, creating an arch in the back, and then performing a movement where the hips stay glued to the floor while going up and down, not more than 10 repetitions.

  • What is the seated or standing stretch that involves a stick or broomstick?

    -In this stretch, you sit or stand with a stick or broomstick on the floor or seat in front of you, reach up with your hands as high as comfortably possible, and then lean forward without letting the stick slip through your hands.

  • What is the bonus method for stretching the low back?

    -The bonus method involves using a pull-up bar to suspend your weight and decompress the low back, slowly and controllably stretching the muscles in a way that feels good and provides relief.

  • What precautions should be taken when performing these stretches?

    -One should avoid aggressive stretches and listen to their body. If there is pain, particularly sharp pain, stop immediately. People with conditions like osteoporosis or a herniated disc should be cautious or avoid certain stretches unless they feel better after trying them.

Outlines
00:00
🧘‍♂️ Stretching the Low Back Muscles

This paragraph introduces a series of six stretching exercises aimed at relieving tension in the low back muscles. The exercises are designed to be performed in various positions - standing, seated, lying down, and a bonus one - and should be held for 10 to 30 seconds each. The emphasis is on ensuring the stretches feel good and do not cause pain. The video presenters, Bob and Brad, are introduced as famous physical therapists and the script sets a light-hearted tone with a song about them. The first two stretches are explained: one with a knee pulled to the chest and the other with both knees up for those with stenosis or general tight low back, using a roll or towel for added intensity.

05:00
🤸 Stretching Techniques and Precautions

This paragraph continues with the stretching routine, detailing the third and fourth exercises. The third stretch involves reaching forward while in a quadruped position, while the fourth is a press-up variation for more intensity. The fifth stretch is performed on the stomach, using elbows for support and optionally doing press-ups. The sixth stretch uses a stick or broomstick for seated or standing back extension. Precautions are mentioned for those with osteoporosis or herniated discs, and a bonus tip is provided for using a pull-up bar for decompression and stretching. The video ends with a humorous note about fixing everything except a broken heart.

Mindmap
Keywords
💡Stretching
Stretching refers to the act of elongating and expanding muscles to improve flexibility, reduce muscle tension, and enhance physical performance. In the context of the video, stretching is the primary focus for relieving low back pain and maintaining overall back health. The script outlines various stretching methods that target the low back muscles in different positions, such as lying down, standing, and seated, emphasizing the importance of proper technique and the avoidance of pain during the stretches.
💡Low Back Muscles
The low back muscles are a group of muscles located in the lower region of the back, which are crucial for supporting the spine and allowing for various movements. These muscles can become tight or strained, leading to discomfort or pain. The video aims to provide relief and improve flexibility by targeting these specific muscles through a series of stretches.
💡Relief
In the context of the video, relief refers to the alleviation of pain or discomfort, particularly in the low back area. The stretching exercises described are intended to provide a sense of relief by releasing tension in the muscles and improving overall back health.
💡Physical Therapists
Physical therapists are healthcare professionals who assess, diagnose, and treat individuals with health problems related to movement, function, and quality of life. In the video, the presenters, Bob and Brad, are introduced as two of the most famous physical therapists on the internet, indicating their expertise and authority on the subject of stretching and back care.
💡
Duration in the context of the video refers to the length of time that each stretching exercise should be held. The video suggests a range of 10 to 30 seconds for each stretch, depending on individual comfort levels and the specific exercise.
💡Stenosis
Stenosis is a medical condition where a narrow space puts pressure on the spinal cord or nerves, often resulting in pain or discomfort. In the video, certain stretches are mentioned as being particularly beneficial for individuals with stenosis, as they can help alleviate the symptoms associated with this condition.
💡Erectus Spinae
The erector spinae is a group of muscles that run along the length of the spine and are responsible for extending and stabilizing the back. These muscles can become tight or strained, leading to lower back pain. The video includes stretches aimed at relaxing and decompressing the erector spinae muscles, which can contribute to back relief.
💡Latissimus Dorsi
The latissimus dorsi is a large muscle in the back that contributes to the width of the shoulders and assists in movements such as pulling and rowing. In the video, a seated stretch with a stick or broomstick is described, which targets the latissimus dorsi and can help with overall back flexibility and health.
💡Press-Ups
Press-ups, also known as push-ups, are a common bodyweight exercise that primarily targets the chest, shoulders, and triceps, but also engages the core and lower back muscles. In the context of the video, modified press-ups are suggested as an optional exercise to further engage the back muscles while in a prone position, with a focus on maintaining comfort and avoiding pain.
💡Decompression
Decompression in the context of the video refers to the process of reducing pressure on the spine and surrounding muscles, which can help alleviate pain and promote relaxation. The video suggests using a pull-up bar for a decompression stretch, allowing the body to hang and take pressure off the low back, providing relief and stretching the muscles.
💡Osteoporosis
Osteoporosis is a medical condition characterized by weakened bones that are more fragile and prone to breaking. Individuals with osteoporosis need to be cautious with certain physical activities, including stretching, to avoid injury. The video advises against performing certain stretches if one has osteoporosis, highlighting the importance of considering one's health conditions when engaging in physical exercises.
Highlights

Introduction to stretching low back muscles for relief.

Six easy methods to stretch the low back will be presented.

Stretches should feel good and be suitable for different positions.

Hold stretches for 9.3 seconds to hear a song about Bob and Brad.

Stretches can be done standing, seated, lying down, and with a bonus method.

Duration of stretches ranges from 10 to 30 seconds.

Stop any stretch that causes sharp, abnormal pain.

Stretches should feel good during and after performing them.

First stretch involves lying on the back with one knee pulled to the chest.

Second stretch is similar but with both knees pulled up and relaxed.

Third stretch uses a six-inch roll or towel under the lower back for added intensity.

Fourth stretch in a quadruped position stretches the buttocks towards the heels.

Fifth stretch involves propping up on elbows and arching the back.

Sixth stretch uses a stick or broomstick for a seated or standing reach.

Seventh stretch is an overall back stretch while seated or standing.

Bonus method involves using a pull-up bar for decompression and stretching.

Listen to your body and adjust the stretches accordingly.

Transcripts

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Back StretchesLow Back PainPhysical TherapyBob and BradHealth WellnessPain ReliefStretching RoutineHome ExercisesPosture CorrectionFitness Guide