Suffering from back pain can impact heavily on the quality of life so many people would take some serious treatments, like surgery or painkillers. However, all it takes is a good stretch. Performing routine exercises to maintain the flexibility of the muscles that support the spine and hence reducing back pain. A study on back pain points out that after a 12-week stretching regimen, participants reported better back functioning, less pain, and a reduced need for pain medication.
The logic behind is that regular stretching exercises can help stretching tight muscles as well as enhancing circulation to help nourish the spine, getting rid of existing back pain, strengthening the back, and lowering the chances of getting back pain in the future.
The following are a few simple stretching exercises that can be done at home.
TRUNK ROTATION STRETCH
This stretch works the spine and improves its mobility while relaxing the muscles on the sides of the trunk.
- Lying on your back with knees bent, upper back flat on the ground .
- Now, place the palms of your hands flat on the floor, take a deep breath and slowly exhale as you count down from four and rotate legs towards the floor until a stretch is felt.
- Hold for a minimum of 30 seconds.
- Repeat the stretch on the opposite side, 5 times each side.
CHILD’S POSE
This pose works your gluteus maximus, hamstrings, and spinal extensors. It is helpful to alleviate pain and tension.
- With your hands and knees on the ground, sit your hips back to rest them on your heels while reaching out your arms forward until a mild stretch is felt in the back.
- Focus on breathing deeply and relaxing any areas of tension or tightness.
- Hold this pose for up to 1 minute.
- Repeat a few times.
CAT – COW STRECH
The cat-cow stretch is a great way to activate the spine and also stretching the shoulders, neck, and chest.
- Begin on all fours in a tabletop position (hands and knees on the ground).
- Press into your hands and feet as you inhale to look up, allowing your belly to fill with air. Exhale and arch your back towards the ceiling and hold.
- Then arch your back towards the ground and hold.
- Continue this pattern of movement, moving with each breath.
HAMSTRING STRETCH
Due to prolonged sitting, the back of the legs can get tight that causes tightness when bending forward. This stretch will improve the mobility of the hamstrings and help with bending and lifting.
- Sitting on the floor with one leg straight, and the other bent.
- Keep a flat back, lean forward by hinging from the hip until a stretch is felt behind the thigh.
- Repeat on the other leg. Hold each stretch for 30 seconds, repeat 5 times.
REFERENCES
7 Lower Back Stretches to Reduce Pain and Build Strength, Healthline, viewed 26 Nov 2019 <https://www.healthline.com/health/lower-back-stretches#cat-cow-stretch>.
Team Asprey n.d., 5 BEST BACK PAIN STRETCHES FOR IMMEDIATE BACK PAIN RELIEF, viewed 26 Nov 2019 <https://blog.daveasprey.com/best-back-pain-stretches-pain-relief/>.
10 Stretches for Your Back That Can Help Prevent Injury, Best Health, viewed 26 Nov 2019, <https://www.besthealthmag.ca/best-you/stretching/10-stretches-for-your-back/>.