How can I improve my lower back flexibility?
The single-knee-to-chest stretch can help stretch the lower back and legs:
- Lie on the back, with the knees bent and the feet flat on the ground.
- Pull one leg in toward the chest until there is a comfortable stretch of the back and hip.
- Hold the position for 15 seconds.
- Repeat on the other side.
Why can’t I arch my lower back?
In flat back syndrome, also called fixed sagittal imbalance, the normal curve in your lumbar spine is reduced or eliminated. A primary symptom is difficulty standing for long periods of time. Flat back syndrome can be congenital, due to degeneration or trauma, or the result of spinal surgery.
How do you massage knots in your lower back?
While massaging, focus on trying to loosen up the tight muscle fibers and relieve tension. Press firmly into the affected area and make small circles with your fingers. You can also place a tennis ball between your back and the floor or a wall, and roll back and forth on the ball to apply more pressure to the knot.
Is it OK to massage the spine?
Massage therapy can provide substantial healing and pain relief for many lower back problems. Specifically, for pain caused by a back strain, when the correct muscle is targeted, the pain can be controlled at its source—for quicker and lasting relief.
What are some good basic flexibility exercises?
Because stretching may aggravate an existing injury, if you’re injured, you should consult an athletic trainer or physical therapist about an appropriate flexibility program.
- Forward Lunges.
- Side Lunges.
- Cross-Over.
- Standing Quad Stretch.
- Seat Straddle Lotus.
- Seat Side Straddle.
- Seat Stretch.
- Knees to Chest.
Why can’t I do a backbend?
It may not be too obvious, but your ability to do backbends in yoga is not only determined by the flexibility of your spine. It’s often tightness in the hip flexors, the shoulders, or the side body that compromises your form in yoga backbends.