Stretching Movements for Reducing Back Pain

Exercise to Stretch Rectus Femoris Muscle
According to the naturopathic doctor Doug Lewis, the reduction of back pain is much more than the strengthening movements of stretching movements. We are too focused on strengthening the muscles and this may be a mistake if we did not have good flexion movements. What is important here is finding out which muscles or groups of muscles are asymmetrically compressed or unbalanced, thus causing dyspnea problems and difficulty creating backache. One of the muscles most commonly associated with this type of back pain is the rectus femoris muscle. This muscle starts right above the rump and passes through the kneecap and continues to the front of the tibia, which is the inner, long bone between the knee and the wrist. If the muscles in both legs are contracted, it may create a posture that the whole pelvic bone is pointing forward. It creates a lordosis (bowing forward of the spine) in the back, and this waist loop is excessive.


To flex these muscles to correct the problem. Lewis tells the patients to stand and put the knee on the table in a chair they want to stretch. To protect your balance, you can hold the back of your chair with your crossed hand. Hold the wrist's wrist that you want to stretch and pull your wrist straight. Push the pubic bone forward. This will push the pelvic bone back and you will feel it stretching from the knee upwards, across the thigh.

Cat-Cow Position
You can do another move to reduce back pain by sitting on a chair. Sit upright, sit your back on the chair so you can get a normal waistline. Then allow the pelvic girdle to roll back as if it were scratched on the seat. Stay this way for a few seconds and then return to the sitting position where the normal waist loop is. Dr. Lewis also suggests a "cat-cow position." In these positions, while standing on the hands and knees (such as on four feet), first push your waist down and lift your hips up, then lift your back up and stretch out like a cat.

Another stretch is quite useful, especially if you have acute back pain, if the person can not move very much or if you have an eclipse in the morning. Put a pillow under the knees to keep the waist from lying on your back. First stretch one foot outward, then stretch the other foot. You do not have to plant something with your foot, but stretch your heel as if you were trying to make it longer.

Be sure to stay in positions for a while while doing stretches. Wait 5-10 seconds, then release and relax for 5-10 seconds. Then stretch for 5-10 seconds. Another important factor is that every muscle you are going to stretch must be completely relaxed.