Lower back pain is a problem countless people face, with the lumbar area becoming tense and uncomfortable. This discomfort is often the result of tight muscles, compressed discs, and irritated nerves. Misaligned movements, lack of warm-up, or excessive stress can lead to these problems. Wrestling with lower back pain? Don’t worry! By utilizing some straightforward, and easy-to-learn traction exercises, you can gently stretch your muscles, decompress your joints, and most importantly, alleviate lower back pain.
A Warm-up for Your Sacrum
It’s crucial to start with a simple warm-up exercise that warms your fascia (the connective tissue surrounding muscles and joints). Start by lying down on your back with your knees bent and feet flat on the floor. Begin to slowly rock your pelvis back and forth, feeling the muscles loosen and creating space between the vertebrae.
The Double-Leg Pull
For this exercise, you’ll need a partner. Stand facing your partner’s feet while they lie on their back with arms stretched above their head. Carefully pick up both of their legs by the ankles and get into a balanced stance with one foot in front of the other. Gradually lean back and pull their legs towards you with enough force to create traction in the lower back, but not enough to move their body on the ground. Instruct your partner to inhale, then exhale, allowing the body to relax and release the fascia as you pull more.
Knee Hug
Following the double-leg pull, have the partner being stretched pull their knees into their chest and hug them. Hold this position for a count of ten, relax, and repeat a total of three times. As the other partner, you can assist by gently pressing down on their knees. The knee hug should be performed after each subsequent exercise.
Single-Knee Twist
Starting in the same position as the knee hug, the partner being stretched will keep one knee close to their chest and lower the other leg down completely. In this example, the left knee remains held by the right hand and is pulled over to the right. At the same time, the left arm is extended to the left side for balance and to create a twisting movement. As the assisting partner, stand behind the stretcher and press down on their knee and hip to encourage the twist and facilitate traction in the lower back. Remember to coordinate inhales and exhales with your partner for optimal relaxation and stretching. Switch sides and repeat the twist for the other leg.
Knee Hug (again)
Complete the series with a final knee hug, the same as before. Hold the position for a count of ten and repeat it three times, with the assisting partner pressing down on knees when necessary.
After completing the full sequence, switch roles with your partner so that you both get to experience the benefits of these simple traction exercises. Together, these easy movements offer an effective and drug-free way to reduce lower back pain, giving you much-needed relief. With regular practice, you’ll begin to feel the long-lasting benefits taking the edge off those tense muscles and compressed joints that have been the source of discomfort for so long.
