back pain stretches

Are you dealing with back pain? A sore back can sideline you from doing the things you love. But the good news is that there are ways you can help ease the pain and get back to normal. 

Read on to learn 5 back pain stretches for real relief!

1. Get Your Abdominal Muscles Involved

Lie down on the floor on your back. Bend your knees, but keep your feet and back planted on the floor. Then lift your pelvis area, engaging your abdominals in the process.

You should be tilting your pelvic region up, with the help of your spine’s curved shape, and holding it in that position for a few seconds. Then gently lower it to the floor and repeat. This exercise is a great solution to lower back pain.

2. Pull Your Knee to Your Chest

With this stretch, you’ll start out on your back on the floor. Then pull your knees to your chest. Use your arms to help hold onto your knees and gently pull them closer.

Hold the stretch for half a minute, and then release. Repeat this exercise a few times. This stretch is both relaxing and beneficial when it comes to relieving back pain. 

3. Twist Your Spine

Exercising muscles around your back, like your glutes and hips, can be a helpful way to ease lower back pain. With a spine twist, you can sit on the sofa with crossed legs to start.

Then twist your spine to the opposite side of your crossed leg. You’ll be able to feel the muscles working as you do this, and you can use your arms to anchor the pose. Repeat this on the opposite side.

4. Back Pain Stretches Always Include the Child’s Pose

The child’s pose is another comforting stretch for lower back pain. Commonly found in yoga poses, the child’s pose can give your muscles some relief.

To do this pose, kneel down and stretch your arms forward. Keep your head down with your stomach close to your chest. You should feel a wonderful stretch all the way up to your back as you hold this position for roughly one minute.

5.  Try Planking

Planking is another good way to build strength and help your back. For this exercise, get into the position you would if you were doing a push-up — except put your forearms on the floor. Keep your legs extended and balanced on your toes.

You’ll feel your core muscles working, which is good for your back. And if these stretches aren’t helping as much as you need them to, find the best chiropractor to help ease your pain. They will be able to develop a treatment plan specific to your needs!

Get Your Back Pain Under Control

Back pain stretches are a simple solution that you can pursue in the comfort of your own home. It’s important to make sure that you’re using the proper form to avoid additional injuries. But if you take the time to do these stretches carefully and regularly, you may start to feel some relief.

To find more information on anything from health to technology, check back for new and informative articles.

Leave a Reply

Your email address will not be published. Required fields are marked *