If you suffer from back pain, it can cause a lot of discomforts and affect your quality of life. However, if you want to get rid of back pain, you should make sure you do regular back stretches.
Doing back stretches regularly will help you strengthen your back so that you can reverse any damage to your spine. As a result, you’ll be able to reduce and prevent back pain.
However, not many people know about the importance of stretching for back pain. Therefore, if you’re somebody who deals with back pain, you should take the time to read this article.
They’ll help you keep your back healthy, taking you one step closer to an injury-free day. Read on for a guide to these eight simple stretching exercises!
1. Knees-to-Chest
This exercise starts in a seated position, with both legs extended out in front. Then, bend one knee and bring it up towards your chest, allowing the other leg to remain extended. Clasp your hands around your bent knee, and hold the position for thirty seconds.
You should feel a gentle stretching sensation in your lower back. This stretch can help improve posture, reduce back pain and stiffness, and increase your flexibility. Make sure to do both sides for balanced development.
2. Supine Twist
To do this stretch, lie on your back, bend your knees, and bring them together to your chest. Wrap your arms around your legs and then let your knees drop gently to one side until you feel a stretch in your back and obliques. Hold the position for 30 seconds and then repeat on the other side.
You should feel a mild to moderate stretch in your back, so if it’s too uncomfortable, you may want to avoid the pose altogether. Supine twist can help increase mobility in the spine, and hips, and help with the overall health of your back.
3. Prone Bridging
To do this exercise, start by lying on your stomach with your arms crossed in front of your head, legs straight, and feet flat on the floor. Then slowly push up with your arms and contract your core to lift your chest off the ground. Hold for a few seconds, then lower your chest back down.
This exercise can help improve the range of motion in the lower and upper back, as well as your core, allowing you to effectively stretch problem areas that have been impacted by heavy weights or repetitive activity. Give this exercise a try if you are looking to help reduce post-workout soreness and decrease overall back stiffness.
4. Bridge Pose
Bridge pose is an essential back stretch for anybody, no matter if you are an athlete or a beginner. It is easy to do and can relieve chronic pain, tension, and stiffness in your neck, shoulders, and back. It also helps to strengthen the muscles in the core which can help with posture, balance, and coordination.
To start, lay flat on your back, with your shoulders down and feet flat on the ground with your knees bent and feet hip-width apart. Slowly raise your hips, pushing them up to the sky until your torso, shoulders, and feet form a straight line.
Once you have reached the right level of tension, hold the pose and go into a deep breath. After a few seconds, exhale and slowly lower your hips back down to the ground.
5. Pelvic Tilt
Pelvic tilts help strengthen the lower back, improve alignment in the torso, and enhance balance while also releasing tension in the hips and abdomen. To do a pelvic tilt, lie on your back with your feet flat on the floor and your knees bent. Engage your core muscles, pressing your lower back into the floor as you tilt your pelvis towards the ceiling.
The pelvic tilt is an easy yet effective stretch that can be performed anywhere and can be incorporated into your daily stretching routine for improved posture, flexibility, and strength.
6. Cat-cow
To do Catcow, begin by getting on all fours, with your arms and legs shoulder width apart. As you inhale, arch your spine up and push your belly towards the floor. Then, as you exhale, round your back, allowing your chin to drop towards the floor and push your belly towards the ceiling.
With each breath, you should attempt to gain more motion and flexibility with the spine. Not only does Catcow get your spine moving, but it also stretches and opens up those tight chest muscles and shoulders. It’s not only a great stretch for your back, but it’s also a wonderful way to energize your body.
7. Seated Forward Curl
To do this exercise, begin seated on the floor, legs out straight in front of you, body in line, and gaze straight ahead. Reach your arms forward and stretch, and take a deep breath.
Take your arms to the side and reach out away from your body. Slowly round forward, and wrap your hands around your head and neck. Hold for 10-30 seconds, feeling the stretch on your backside.
Keep your neck and shoulders relaxed, and only come as far as a comfortable level. When ready, unwind your body and arms back to the starting position.
Performing this stretch can help to relieve tension in your back and improve your posture. You can also try chiropractic care for more intense back issues, you can check this car accident chiropractor for reference.
8. Side Stretch
Start by standing up with your feet shoulder-width apart and stretching your arms out in front of you. Then, reach your right arm straight up and then lean to the right, keeping your left arm extended straight in front of you. Next, bend your right elbow and bring the back of your right hand to the middle of your back.
Use your left arm to press back against your right forearm and you will feel a gentle stretch on the left side of your torso. Slowly rotate your shoulders to the left and hold the stretch for ten to twenty seconds. Repeat on the other side for an even stretch.
Try This Back Stretches to Improve Back Issues
Back stretches are essential for relieving tension and improving flexibility. Try these stretches regularly to help prevent future injuries and ease existing pain. If you’re still feeling discomfort, contact your local physical therapist to discuss a treatment plan that addresses your individual needs.
Don’t wait until the pain becomes too great – start adding these stretches to your routine today!
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