HEALTH AND WELLBEING.

Gentle Care for the Lower Back.

An important interlude linking the upper and the lower body, the lower back or lumbar spine as it is anatomically referred to forms the lower part of the spinal column that stretches from the base of the head to the tail bone.

It functions to support movement and locomotion, providing structural support for the organs of the abdomen.

The lower back is comprosied of five bones called vertebrae that stack upon one another and naturally form a gentle reverse c shaped arch called the lumbar lordosis.

Within the centre of each vertebrae is a canal for the spinal cord and the nerves to pass through.

Between each vertebrae is a disc (intervertebral disc) that is designed to absorb shock.

The bones of the spine are held together by ligaments, supported by layers of extensive muscles that are orientated in different directions to faciltate varied planes of movement.

The tissues of the lower back are supplied by arteries that carry nutrients and oxygen and nerves that provide communication between the body and the nervous system.

Unoxygenated blood is carried back to the heart by veins and the lympathic system helps to remove toxins.

The lower back works continually when one is upright even in stationary seated positions. It is one that can be sensitive to injury given its constant use and the dyamic forces that are placed upon it.

Caring for the lower back can be both preventative and restorative. Simple stretching can lengthen muscles which over time and through use can become contracted. Stretching helps to ease tension, improve mobility and flexibility.

Simple Stretches for the Lower Back.

Childs Pose.

Start on all fours, then move the bottom back towards the heels to rest on them, keeping arms outstretched.

First image, Row two in photo.

Knee Hugs.

Lying on back, hug the knees to the chest. If it feels comfortable, keeping the knees together circle them in one direction, then circle the opposite direction.

Variation, you can also drop the knees to the floor in one side, then change sides to encourage rotation of the lower back. If it feels comfortable to do so. Arms are outstretched in this position.

Cat/Camel Stretches.

On all fours, arch the middle back up.

Then bring the middle back to the starting position, and gently exaggerate the arch in the lower back and lengthen the neck and head and tail bone.

Second image series, row two in photo.

As each persons body is unique it is imporant to practice an awareness of the body and note how it feels. Each person will respond individually to different practices and approaches, some maybe more suited than others. Stretching should never induce pain but may produce a certain level of discomfort. For further care of the lower back, seek medical care where indicated, physical therapies can assist to improve mobility (WHO), and self care in the form of appropriate rest, sleep, gentle movement, paying attention to diet, reducing undue stress where possible and incorporating forms of relaxation into our days can be of benefit to supporting skeletal health. Which as ever can never be considered only in isolation from the whole.

References and Further Reading.

https://www.who.int/news-room/fact-sheets/detail/low-back-pain.

3. Jul. 2024.

Please Note: These materials are produced informational purposes only and are never intended to be construed or be used as a substitute for medial or health advice from a professional familiar with your personal situation. Please ensure you seek prudent care from a health or medical specialist. For more information please refer to the website terms and conditions. Thank you.

Image via pinterest.