What are good stretching exercises for lower back?I ran a marathon and after about 3 hours my lower back was in serious pain. I had to massage it every 2 minutes. What do you recommend? Should i be running always with my head up? I ran part of the race with my head down looking at the ground.
Answer by Molly
I'm not a runner so I'm not sure what exact motions may have caused the pain. A few things I can suggest... one exercise: stand with your back against a wall with feet shoulder length apart, pointing forward, about a foot away from the wall. Start with your arms raised straight over your head (but keep shoulders down and relaxed). Beginning with your head, slowly "roll" your back down and forward, imagine stretching one vertebrae at a time. Continue to do this until you have rolled through your lower back. Slowly return to your starting position by "restacking" your vertebrae. Remember though, if it hurts stop. You don't want to make an injury worse than it may already be.
Any Pilates exercises would also probably be helpful. Pilates is a system of exercises that concentrate on strengthening your core and alignment. There are websites that can show you more about those. But, it is best to have an experienced instructor show you.
If the pain continues, don't hesitate to see a doctor. He or she may need to examine you to rule out anything serious.
Hope you feel better soon!
Answer by Muffett :
This web site should help you out
What do you think? Answer below! Get information about back pain, lower back pain, neck pain, and sciatica, and learn about back pain causes, treatments, and medications.
Gobackpain Back Pain Health Center – Information and News About Back Pain
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