Living in today’s world it has become very common to hear people say “my back hurts”. Almost every individual we come across, whether they are from our family, friends or colleagues, would be saying those words. Even the researchers have found that 80 percent of people are familiar with back pains at least once in their lifetime. It is because as people grow older, sometimes the spine undergoes structural changes. There is much less room between both the vertebrae when these shifts occur, which may intensify back pain. When you flex the spine, it off-loads the pressure on it. Thus, there are few quite good back stretch exercises to relieve you from lower back pain and are doable by almost everyone.
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- Bowing Stretch
Sit back on the feet and bent over at the waist, stretching arms out across the head to the floor directly ahead, plugging legs beneath. The point of this stretch is for the lower back muscle to have length. You would need to repeat this stretch 5 to 6 times with 30 to 60 seconds count each time.
- Knee-Chest Stretch
A stiff hip can be a contributor to your lower back pain too. In order to stretch your lower back you would firstly need to lie down on your back. One of your legs should be straight and your other leg’s knee should be bent. Then you have to place your hands behind the knee that is bent and pull it towards your chest till you feel a light stretch down to the back of your leg. The hands can be placed over the bent knee as well. Do this stretch on each leg over 5 to 6 times with a 30 to 60 seconds count each time.
- Pelvic Slant
When your cores are not stable, there is an immense chance of lower back pain. If the stomach muscles are not functioning, the lumbar spine muscles have to work much harder to maintain the equilibrium of the body. The best way to achieve the stability in your cores is to lie down on your back with knees up. Tighten stomach muscles like preparing to receive a punch and press your back on the floor. This contraction is meant to be repeated over 10 to 20 times with 10 seconds hold each time. Meanwhile your hands can lie down behind your back, feet and shoulders need to be flat straight on the floor. And you must not hold your breath while performing this stretch.
- Piriformis Stretch
A tiny muscle that extends diagonally along the glutes is called Piriformis. If you have a sedentary routine, your Piriformis muscle is tend to become tightened up. To ease the Piriformis you need to lie down on your back with one knee bent. Afterwards, cross the ankle of the bent knee over the other flat leg. Bring back the bent knee towards your chest and hold for 30 to 60 seconds and switch legs. This same action needs to be repeated over each leg at least 4 to 5 times.
- Cat Stretch
The stretch is as interesting and beneficial as it sounds for your chest, shoulders and neck. To do this stretch you would need to sit in a cat position with your knees and hands on the ground. Push your belly down while looking up and inhaling, pull your belly up while looking down and exhaling. Continue with the movement for at least 1 – 2 minutes and move with each breath.
- Sphinx Stretch
In order to do this stretch you would need to lie down on your front with hands below your chest, and then push those hands to gently backbend. This stretch helps in building your chest, buttocks and spine strength and overall makes your body more relaxed and active. Repeat this pose at least 2 to 3 minutes.
In today’s world being in a sedentary position has become very common because of the long working hours over the computer, which has created lower back pain problem common to all regardless of the age. However, you do not need to accept it as a part of your everyday life because it can be dealt with. You would made to take out a little time for the stretches mentioned above as they will improve your core stability, hip flexibility and lower back muscles length which ultimately will reduce the pain associated with your lower back. There are instances where your lower back pain is quite chronic, in that scenario these stretches would help temporarily but a proper treatment would be required to completely deal with it.