Lower back pain can be incredibly uncomfortable and frustrating. Staying physically active could be the most effective and cost-efficient way to prevent and treat back pain. The aches and soreness caused by back pain may leave you wanting to just stay in bed. Nevertheless, combining strength and aerobic exercises with stretching two to three times each week may help prevent and ease the pain.
Here are a few stretching techniques that will help relieve back pain.
Child’s Pose
The low back muscles in this common yoga pose are gently stretched, which is likely to help you if you have back pain.
You should begin with your hands directly under your shoulders and knees directly underneath your hips, in a tabletop position. Spread your arms out in front of you, palms facing down. Sit back with your hips toward your heels, lowering your head and chest down while reaching for the wall in front of you with your arms.
You can place a pillow under your stomach to prop yourself up and lessen the strain on your low back.
Piriformis Stretch
Stretching your piriformis muscle will help you tone your buttocks. By stretching this muscle, you may find relief from pain in your lower back and buttocks. Your feet should be flat on the ground as you lie on your back with your knees bent. The ankle of your right foot should be near the base of your left knee. You will feel a stretch when you place your hands behind your left knee and push up towards your chest. Do the same thing on the other side.
Cat-cow Stretch
Cat-cow stretches the spine while also stretching the shoulders, neck, and chest.
Sit on all fours with hands and knees on the ground. Taking a deep breath, position yourself on your hands and feet, and look up, letting your belly fill with air. Pull your chin up to your chest and arch your spine upwards as you exhale.
Repeat this movement with each breath you take.
Supine Twist
When you have low back pain, your glutes can become tight, further aggravating the pain. This stretch helps you stretch your glutes as well as your lower back. Your feet should be flat on the ground and your knees bent while lying on your back. Make a “T” with your arms by extending them out to the sides. While keeping both knees gently rolled to one side, keep both shoulders on the ground. Keep your knees here for about 20 to 30 seconds, then return them to the center and do the same on the other side.
Seated Spinal Twist
Twisting your hips, glutes, and back will help to stretch them. Your spine becomes more mobile and your shoulders, neck, and abdominal muscles get stretched. Your internal organs also feel the stimulation from this stretching. While sitting on the floor, extend both legs forward. Your foot should be positioned outside of your right thigh as you bend your left knee. The right hand should be placed on the outside of your left thigh. The left hand should be placed behind your back for support. Rotate left starting from your spine.
Stay in this position for one minute. Switch sides and repeat.
