Are you looking for back pain exercises? Well, stretching is also a great way to relieve yourself from back pain. But you should do it all properly. Forcing yourself to do more than what your body allows might cause problems. Hence, these exercises need to be done following proper instructions. However, in most cases, it is due to the lack of activity. It can be reduced with the help of the following stretches. With these ideas, try stretching back pain out.
Stretching Back Pain Out Like This
Knee to chest stretches is an excellent way for you to get relief from back pain. You need to be careful to perform it correctly, otherwise, it could lead to worse injuries to your back. Lay down on your back. Make sure you are in a comfortable position to keep your feet flat. When you bend your knees, try to do it slowly. Lift your right knee to your chest while keeping the left leg as it was, and hold this position for 15-30 seconds. All this time, your lower back should be flat against the floor.
Do the same with the other leg and repeat this 4-8 times. In Knee to Chest Stretch, keep the feet on the floor flat and bend the knees by lying down on the back. Stretch the left knee straight on the floor. Then bring the right knee towards the chest by holding on the thighs. Avoid lifting the hips in this position. Then, holding the position, take in heavy breaths for around three minutes. Repeat the same with the other leg. A cushion can be used to support the head, and if it is hard to reach the legs, you can use a towel as an extension.
Hamstring stretches are also a great way to reduce back pain. It relieves the back of your leg, where some muscles support the lower spine. All you need to do is lie on your back with one knee bent. Keep a towel like a bag under the leg that is not bent. Then you need to pull on the sheet softly, which should straighten your leg. You will hence feel a stretch on the back of your leg. Repeat this particular exercise needs for 5-10 times. Hold each stretch for 15-30 seconds.
Other Ideas To Consider
In the child’s pose, keep the hands and knees on the ground and then lower them through the hips to rest them on the heels. Then, walking forward with the hands, hinge at the hips and relax the stomach on the thighs. After this position is reached, stretch the arms forward with the palms facing the sky. Then hold this position for a minute, focusing on breathing heavily and releasing all kinds of tension build-up.
In Seated Spinal Twist, use a cushion for sitting on it and then stretching the legs forward. Then, after bending the left knee, place the left foot outside the right thigh. Then, bend the right leg and place it near the left thigh. Stretch the arms upwards, the palms facing each other, and twist to the left side with the help of the spinal base. You can use your left hand for support, and the right arm to hug the left leg. You should maintain this position for a minute. Then you should repeat it on the other side.
Back pain, especially in the lower area, is a common phenomenon with the people nowadays, mainly due to the sedentary lifestyle that they follow. It might be a sign of a worse underlying condition. Here are some practical and easy stretching exercises you could do for your back pain.