When you experience back pain all you might want to do is to go to bed. Researches say it might be a good idea but you can be proactive about it. A little core strengthening, aerobic exercise or a little stretching maybe help you relax a little and prevent the risk of another back pain attack. The good thing about back pain stretches is that you can do it in the comforts of your home. It is also quite easy to do and relaxes you too. These stretches are the basic back stretches for back pain that you can do to help sooth your back. If the back pain does not go away for many weeks or gets worse, these exercises might not be sufficient and you might want to seek help from your doctor.
Stretches for Back Pain
1. Knees To Your Chest
This stretching exercise will align the bones on your lower back and the muscles in it.
Lie down with your back flat on the mat. Gently raise your toes pointing straight to the ceiling. Bend your right leg until your right knee is facing you. Wrap your arms around your knees and gently pull it toward your chest. Hold it for 30 seconds or as long as you can and gently unfold your leg into its original position when you were laying down flat. Repeat the same procedure in your left leg. Repeat on both legs three times.
2. Knee Twist
This stretching exercise helps in extending and stretching your paraspinal and abdominal muscles.
Lie flat on your back. Extend your legs as straight as you can. Take deep breaths for a minute. Gently bend your legs. Hold it for 20 seconds and gently twist it towards the left side of your body. You know that you are doing the position correctly when you feel a stretch in your back and in your buttocks. Hold this position for 20 seconds. Do the same procedure for the left leg. Repeat this stretching exercise at least 3 times for each side.
3. The Cat Yoga
The Cat Yoga stretching, straighten out your spine and strengthens your core muscles.
Kneel on all fours like a cat. Put your palms firmly on the mat and the ball joints of your knees and the rest of your lower leg to the mat. Take a deep breath, exhale and slowly create an arch on your back. Next, inhale deeply while tightening your core. Hold this position for at least 10 seconds. Repeat this position 10 times.
4. The Sitting Stretch Position
The sitting stretch exercise is to let your piriformis muscle extend. Exercising this stretch for some time eventually diminishes leg pain.
Sit up straight with your back flat on the wall. Cross both of your legs. Both of the leg’s knees should meet at the center. Your left legs ankle should be touching your buttocks. Use your hands to support this position by holding your right knee. While holding this position, make sure that your back is straight and your chest is lifted. Hold this for 20 seconds and take alternative sides. Repeat three times in each side.
5. The Snake Stretch
This stretching exercise will help in relieving pain in your back and lower abdominal muscles. Lie flat on your stomach with your toe on point. Take a deep breath. Gently lift your upper body by planting your palm on the mat and supporting the upper half of your body. Your arms should be extended straight. In this position, be sure to stick your hips on the ground. Hold this for 10 seconds. This position should make you feel like your lower back and abdominal muscles are extended nicely. Slowly return to your original position.
6. The Resting Position
The resting position helps your body relax. Sit with your lower legs tucked in below your butt (knees bending). Once you composed this position comfortably, extend your hands forward, and gently allow your head to fall forward touching the mat. Hold this position for 20 seconds. You can tell if you are doing this correctly when you do not feel any strain in your muscles. Go back to your original seated position with your legs tucked in below and redo again the resting position. Repeat this practice three times.
7. The Hamstring Stretch
If you are an office worker and spends more of your time sitting, the back of your legs contract and gets tight. When you bend forward, your legs’ muscles pull your back. The pulling motion of your legs muscles puts stress on your back and causes back pain. This stretching exercise will loosen the muscles on your back.
Sit on the floor with your back straight. Your right leg should be extended and the left leg should be bent. Your left knees should be sideways away from you. While maintaining this position, reach your extended leg’s feet with your hand. You do not need to reach it. Just reach it as near as you can. Hold this position for 10 seconds. Alternate the position with your other leg. Repeat this 5 times.
8. The Hip Flex Stretch
If you spend most of your time sitting, chances are you get back pain. In a sitting position, the from of your hip muscles get tight. The tightening of your front muscles pulls your lower back muscles when you stand. This action increases stress on your lower back. This stretching exercise will loosen up your hip flexors and will diminish back pain.
Kneel on your mat. Slowly sit down and bend your right knees. Your right foot should face your left side. Keep this position on hold while you extend your whole legs backward. Lean with your head, hands, and upper body, towards your bent knee. Hold this position for 10 seconds. Do the alternating position. Repeat this 5 times.
9. Lower-Back Twist
The lower-back twist stretches your lower back and loosens the muscles.
Lie on your back. Bend your knees with your feet flat on the mat. Extend your arms to the side. It should form a T position. Keep your arms on T position while you roll both of your knees on the side. Keep this position for 30 seconds then return to your original position. Repeat on alternating sides.