Back pain can be debilitating. If you are dealing with chronic pain in your back, you can’t reach your full potential.
It’s time to fix your back issues. However, before you consider anything drastic like physical therapy or surgery, try a simpler option. A stretching routine could solve your problems.
Doing these stretches for back pain can help ease the pain. Read on to learn 10 simple stretches to try out daily.
1) Knee to Chest
Lie on your back with legs straight out. With one leg at a time, bring your knee upward. Use your hands to hold your knee high and tight against your chest.
Hold this position for 30 seconds before releasing it. Repeat the process with your other leg.
Alternate legs 2-5 times. This stretch will target lower back pains.
2) Both Knees to Chest
Keep the same posture as the first stretch. Now, try to hold both knees high against your chest at the same time.
Try slowly rolling your back as you release. Both knees will give you a deeper stretch on your back.
3) Spinal Twist
Sit with your back supported against a wall with legs straight out. Lift your right knee and place it over your left leg near the knee.
Supporting yourself with left arm, gently twist your body across your right knee towards the left side.
Hold for one minute and switch sides. This will work your hips, spine, and glutes.
4) Child’s Pose
This is a favorite for back pain praised by yoga practitioners and advanced physicians. Beginning on your hands and knees, stretch your arms far out in front of you.
With your palms flat on the ground, sink your hips down towards your ankles. Dip your head and chest as you reach farther with your arms.
5) Touching Toes
In a standing position with arms extended, bend down, reaching for your toes. Hold this position for 30 seconds then release.
You may not be able to touch your toes at first. Reach as far as you feel comfortable; you will feel this stretch in your hamstrings. It will also mobilize your back.
This stretch begins on your hands and knees. As you inhale a deep breath of air, look up towards the ceiling. Exhale the breath as you curl your neck down and arch your back.
Continue this for a full minute. This stretch is also popular in yoga for your back pains.
7) The Sphinx
Lie down on your stomach with your arms bent at your sides. Keep your legs slightly apart.
With your arms as support, use your abs, glutes, and back muscles to raise your upper body. From legs to head, your body will be curved like a bow.
Keeping your muscles engaged, hold this pose for one minute and release.
8) Pelvic Tilt
Lie on your back with legs straight out. Engage your pelvic and abs muscles to press lower back towards the floor.
Release and repeat. Try this 15-20 times. This pelvic stretches will restore movement to your back.
9) Towel to Toes
If you are having trouble touching your toes, try this stretch in a new way. Start sitting down with legs out. Hook a towel over your toes.
As you lean forward, pull on the towel to help stretch deeper towards your toes. Hold for 15-30 seconds.
Begin on the stomach. With arms bent beside you, lift your entire body so it rests on your forearms and toes.
Hold this position. Keep your body straight like a plank. Don’t let your stomach sag.
This stretch will strengthen your core and relieve your back.
Try These Alleviating Stretches for Back Pain
Try some of these stretches for back pain. If you find some of them help, work them into a daily routine.
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