March 01, 2024
Sometimes when you suffer from a strained back, the pain can be so severe that you are not even able to move.
In this article, we will introduce you to some stretches to relieve the pain caused by a strained back.
Symptoms and Causes of a strained back
The main symptom of a strained back is pain in the lower back area. It often occurs suddenly when you lift a heavy object, twist your waist, or when you overdo it when you bent over or arch your back too much.
The causes of strained back can include disc injuries, intervertebral joint disorders, and muscle injuries.
Stretching to relieve the pain of a strained back
When a strained back occurs, it is often impossible to move for a period of time. First and foremost, rest is needed.
Although forcing yourself to move at this time may make the symptoms worse, it is also beneficial to relieve the pain with compresses and simple stretches.
Stretches to relieve the pain
1. Lie on your stomach on the floor with your arms under your face and breathe slowly and deeply for about 3 minutes to relax.
2. Place a pillow, cushion, or any other soft object under your chest and lean back, taking deep breaths for an additional 3 minutes.
3. Raise your head, place your elbows on the floor, and take a deep breath for 3 minutes while slightly lifting your upper body.
4. Slowly extend your elbows with your arms, gradually raising your upper body to the point where it feels comfortable and bending at the waist.
Hold that position for 5 to 10 seconds, then return to position 3.
* Repeat 10 times.
Stretching the lower back while lying down
Lie on the floor on your stomach with both knees up.
2. Grasp both knees with both hands, lift knees up and slowly bring them closer to your chest.
3. Breathe deeply for 6 seconds, feeling your knees come closer to your chest and your hip stretch.
4. Release hands from knees and return to position 1.
* Repeat 3 times.
Drawing
Drawing is an effective method for pain relief incurred by a strained back, as it strengthens inner muscles such as the transversus abdominis and multifidus muscles, which are located deep within the body.
1. Lie on your back and raise your knees.
2. Draw in your chin lightly and lengthen your spine.
3. Inhale through the nose and exhale through the mouth while keeping the body still.
As you exhale, pull your navel in toward your back and lift it further toward your chest.
5. Breathe in through the chest, being careful to keep the belly button as flat as possible when you inhale.
* Do this 10 times.
Once the pain settles down
When the pain has calmed down after a few days, it is important to visit a hospital and have an examination. At the hospital, it is also important to have the cause investigated and receive treatment to prevent a relapse.
Treatment at our clinic
Our clinic treats strained backs that has their origin in the intervertebral discs.
The nucleus pulposus, the cushioning component of the intervertebral discs, gradually leaks out and causes the discs to gradually collapse. A collapsed disc can be the cause for various conditions.
With our Cellgel method, a drug is injected and fills the cracks in the disc, which consequently turns to gel and fills the cracks, thereby providing a fundamental treatment. This treatment is characterized by the fact that the volume of the disc is not reduced, and the drug remains in the disc as a gel-like implant after treatment, thus preserving the disc.
ILC also offers “back pain-specific rehabilitation,” which can address kyphosis caused by the intervertebral joints and kyphosis that originate in the myofascia and muscles.
ILC’s Low Back Pain Specialized Rehabilitation
If you are suffering from low back pain or a strained back, please contact us without delay for a consultation at our clinic.
Related Articles
What is the best and quickest way to cure a strained back?
What is “strained back”? What is the reason? What is the official name of the disease?
