How is it possible you are fine one minute and the next you have radiating pain coming from your back? Nothing seemed to cause it. You woke up and your back was stiff and tight. Should you get a massage, rest or head to your doctor? It all depends on your symptoms and severity.

A massage that targets the Quadratus lumborum and gluteus medius can greatly help lower back pain. A dysfunction in these two muscles can cause lower back pain.

Lower back stretches when done correctly offer relief from tight and overused muscles. The following stretches might be helpful in relieving lower back pain. Knee to chest stretch: lying flat on floor with legs stretched out in front of you. Bring one knee into chest. Hold for 30 seconds. Repeat with other leg.

Figure four stretch; lying flat on back on floor, knees bent, feet flat on floor. Cross left foot just above knee on right leg, reach behind right thigh and pull leg towards chest. If it is difficult to reach thigh, a towel can be used behind thigh and pull the end towards you. Head and shoulders stay flat on ground. Hold for 30 seconds, repeat other side.

Cross and twist stretch; cross right leg over left, drop left leg towards right. Right leg stays crossed and drops to right as well. Hold for 30 seconds. Repeat with other side. Always check with your doctor to make sure your back pain is musculature. If you are experiencing excruciating sharp pain, see a doctor first before doing a massage or stretches.

Most of the time it's more beneficial to do light exercises and stretches even during episodes of back pain. Blood flow to the areas affected by back pain keep the area nourished. The way to increase the blood flow is through massage and exercise.

Be smart about your back pain. While massage, light stretches and exercise are beneficial, it is always a good idea to check with your physician about what steps to take to relieve your back pain, especially if you feel sharp excruciating pain. Back pain is very common and a lot of the time it is musculature. Tight muscles that need gentle stretching. For more information about health and fitness, please contact Kay Colgan at Middleburg Pilates and personal training , 14 S Madison Street or call 540-687-6995.