Stretching is always important before performing any physical task and is a great exercise that can be used to relieve back pain. It helps to stretch out your muscles and ligaments in any part of your body to prevent your muscles from tightening up or causing you to feel stiff. When you are having problems dealing with back pain, it can prevent you from being able to do much physically, whether that’s working out, or doing any type of work around the house or at your job.
Back pain can leave you feeling uncomfortable even if you’re just sitting or lying down, trying to relax at home. When it comes to any type of body pain, your first option doesn’t have to be taking pain medication or going through surgery. Before attempting these options, try a few simple at-home stretches to ease the pain and stiffness in your body.
Here are six different stretches that can help relieve back pain:
- Child’s Pose – is a great stretch for back pain. Lay down on your hands and knees, spread out your knees, but bring your toes together, and then while sitting on the heels of your feet, begin lying forward, extending your arms out in front of you. This should help to relieve the tension that you are feeling in your back.
- Seated twist – sit on the ground with your knees bent and both feet placed on the ground, pull your right foot near your rear end and lift the left leg over the right one to bring your left foot over the top of the right knee, forming an arch over the right leg. Then, put your hands behind your hips to stabilize yourself and take deep breaths. As you exhale, begin twisting your right arm in front of the left leg. Look straight ahead as you hold for 30 seconds and untwist on an inhale before switching sides.
- Knees to the Chest – lie down on your back with both feet on the floor, and your hands should be placed right behind your knees. Then, simply pull back your knees right up to your chest, which should help stretch out your lower back.
- Back Flexion – this stretch is similar to the Knees to your Chest stretch, except while pulling your knees toward your chest, you are also flexing your head forward until you feel a nice comfortable stretch in the middle/lower range of your back.
- Kneeling Lunge Stretch – while on both knees, move one leg forward with that foot flat on the ground. Place both hands on the top of your thigh and gently lean the body forward until you feel a stretch up the front of your other leg. This helps prevent any tightness from impacting your posture.
- Piriformis Muscle Stretch – while lying on your back with your knees bent and your heels on the floor, cross one leg over the other, resting on your bent knee, then gently pull the bottom knee toward your chest. You should feel a stretch through the lower back, as well as in the hip flexor and through the leg that is closest to you.
Stretching out your back can be very beneficial in many ways. It helps your range of motion, overall mobility, and helps reduce tension in the back muscles that support your spine. If stretching out your back helps but does not seem to do the trick, there are other natural alternatives.
Our healthcare professionals can help you get back to living the life you love without pain getting in the way. Call us today for a complimentary consultation and see how we can personally help you overcome your pain (972) 736-9806.