Have you dealt with lower back pain?
Since the spine is the center of the body, pain in this area has a ripple effect on the rest of the body. Not stretching is a surefire way to make things worse. Luckily, there are ways to turn around this problem.
Here are a few backs stretches to tackle back pain
Table of Contents
1. Knee-To-Chest Stretching
Knee-to-chest stretching is a great way to help alleviate lower back pain. This stretch helps to release muscle tension and spasms in the back, hips, and glutes.
To do this stretch, start standing with your feet shoulder-width apart. Bend one knee and hug your shin with your arms. Push your bent knee towards your chest, and hold for 30 seconds before slowly releasing. You should feel a gentle stretch in your lower back.
Use a wall or chair to brace yourself for extra comfort and support while you stretch. Doing this simple stretch daily can help reduce your pain and make it easier to sit and move.
2. Flexion Rotation
Flexion rotation is one type of back stretch that focuses on both flexing and rotating the lower back. Start by lying down flat on your back with your knees bent to do this stretch. Then gently twist your abdomen, bringing one knee across your body and onto the floor.
Place your opposite hand on the working knee for added stability. Hold for 20 to 30 seconds and repeat on the other side. This stretch can help to increase flexibility in the lower back and improve posture. When done regularly, flexion rotation can help to relieve tension and reduce lower back pain.
3. Pelvic Tilt
Pelvic tilt can be a helpful back stretch to alleviate lower back pain. The pose involves lying down on your back with your knees bent and feet flat on the floor.
Place your hands on your lower abdomen, exhale deeply through your nose, and exhale through your mouth. As you exhale, press firmly and slowly against your hands, tilting your pelvis upward and arching your lower back. Hold this position for up to 10 seconds, breathing deeply and exhaling slowly.
Repeat this move up to 10 times for best results. Pelvic tilt helps to improve the amount of space in your lower back, improve posture, and stretch out tight muscles that might be causing pain.
4. Child’s Pose
Childs Pose, otherwise known as Balasana, is a widely used restorative yoga pose specifically beneficial to those suffering from lower back pain.
Practicing this pose is simple; begin by kneeling on the ground, touching big toes together, and sitting back onto the heels. To deepen the release, extend the arms forward, allowing the forehead and chest to rest on the ground. Hold the position for at least one minute, allowing the lower back muscles to melt into the mat.
If more flexibility is desired, gently walk the fingertips towards the sides of the mat, splaying the knees out wide. To come out of the pose, push back into an upright seated position and then rise to stand.
If you still have other symptoms, like a whiplash headache, it’s best to consult a professional chiropractor.
Say Goodbye to Lower Back Pain
Lower back pain can be an extremely uncomfortable and debilitating problem, but with regular back stretches, improved mobility can be achieved. While some exercises may be more difficult than others, it is important to remember that consistency is key.
Try these back stretches today and set yourself on the path to back pain relief!
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