Stretches to Relieve Back Pain

For those that have suffered back pain problems, there’s no denying it can be painful and incapacitating to say the least. As luck would have it, the most effective – and also cost efficient – method to prevent and soothe it is to stay physically active.

For those that have suffered back pain problems, there’s no denying it can be painful and incapacitating to say the least.

As luck would have it, the most effective – and also cost efficient – method to prevent and soothe it is to stay physically active.

In that regard, here are 5 simple stretches that’ll help you get rid of lower back pain.

  • Knee-to-chest Stretch

This stretch helps to relieve pain and tension and it also lengthens the lower back.

Here’s how to go about it:

  • Lie down on the floor with bent knees and ensure your feet is flat on the ground,
  • Use your hands to hold your lower right leg and try to either fasten your wrists beneath your knee or interlock your fingers.
  • Keep your left foot on the floor then pull up your right knee to your chest gently.
  • Your right knee should be held against your chest for a minimum of 30 seconds. Ensure your hips, lower back, hips and legs are relaxed.
  • Go back to the starting position and repeat with your left leg.
  • Trunk rotation

This stretch relieves any lower back tension. Also, it’s effect for your core muscles, together with your back muscles, abdominals, and the muscles surrounding your pelvis.

Here’s how to go about it:

  • Lie down on the floor and try to bring your knees to your chest. The position you should assume should look like you’re sitting on a chair.
  • Stretch your hands to your side and face your palms should face the floor.
  • Make sure your knees are still together and your hands and pressed to the floor. Then roll the knees to your right side.
  • Hold this position for a minimum of 30 seconds and repeat on the other side.
  • Cat-cow stretch

This stretch eases lower back tension, the core muscles and it increases your flexibility.

Here’s how to go about it:

  • Get down on your hands and knees.
  • Pull your belly button to your spine and arch your back as you let your head drop forward.
  • Maintain this position for 10 seconds until your feel the stretch.
  • Go back to the initial position and raise your head up. Your pelvis should fall forward and curve your back to the floor. This position is the cat part of the stretch.
  • Maintain for 10 seconds before going back to your initial position.
  • Repeat for a minimum of 20 times.
  • Pelvic tilt

This stretch releases tight lower back muscles and also helps to maintain its flexibility.

Here’s how to go about it:

  • Lie down with bent knees, and make sure your arms are by your side and your knees are flat. Naturally, your backs curvature will lift slightly lift your lower back off the ground.
  • Stabilize your core by arching your lower back and try to push out your stomach.
  • Hold this position for 10 seconds before relaxing.
  • Without leaving the floor, push your pelvis to the ceiling and tighten your buttock and abdominal muscles.
  • Hold this position for 10 seconds before relaxing.
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