The largest reason for pain in the lower back is the tightening of the piriformis muscle. This causes pain in the buttocks that goes down all the way to the knee. A quick massage therapy course is easy to learn and a person does not need to be a licensed massage therapist in order to administer it with great results. At the very outset, you have to warm the affected area so that the muscles can relax and unstrain. You could massage the affected area or even use a heat pack if you feel it is necessary. Use hard rubbing motions in order to take in blood circulation and to increase warmth of the area. Your central nervous system will also be aroused.
Only after you have done this deep tissue massage should you start these stretching exercises, otherwise you risk doing an injury to yourself.
Sit on an exercise mat with your left leg completely straight ahead of you. Place your right foot flat on the ground next to the left knee, so that your right knee is raised and bent. You then need to twist your vertebral column in such a manner that your left elbow is located on the far side of your right knee, with the left shoulder pointing forward. Hold this position for at least 60 seconds after which you should repeat on the other side.
There is another stretch that you should also do in order to make your back stronger and less prone to aches and pains. Lie down on your right side on a flat surface, with your right knee lying at 90 degrees to your hips. Once you are in position, you should bring your left leg forward in order to stretch your back and hip muscles in addition to the muscles in your buttock and thigh. Get a tight grip of the bed you are exercising on so that you do not accidentally fall and hurt yourself more. Turn around and repeat the exercise with the other leg.
As helpful as these exercises are you will have to be very careful with following them because you could hurt your back even more , especially if you have a bad back problem. You therefore need to take your doctor's permission before you start any exercise and stretching agenda such as this quick massage therapy course. Over time, you will see a definite diminution in your lower back problems without ever having to go in for professional massage therapy.
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