Exercises and Stretches to Relieve Back Pain
Today, almost everyone suffers from back pain , from teens to the elderly. It is the modern-day plague. This increase in back pain is a direct result of our change in lifestyle, we’re all chained to desks at work and school, and often very few of us pay attention to our posture.
Although the proper solution is a drastic lifestyle overhaul, there are some quick fixes like stretches and exercises that can help you manage and improve your pain.
In this blog, let’s look at some of the best exercises and stretches to relieve back pain and get your spine back in shape.
Common causes of Back pain
Some of the most common causes of back pain are
- Muscle strain is one of the biggest causes of back pain.
- Back pain is also caused by sciatica, which is a condition that can arise from lying in positions that place pressure on the back or the lower back or can also be caused by repeated movements.
- Back pain can also be caused by weak core muscles. The core muscles are essential for stability, and when they are weak, the lower back and spine are overloaded as they have to compensate for the weak core.
- Bad posture and a lack of exercise
- Osteoarthritis is the most common type of arthritis that causes lower back pain.
Warmup
Warmups before exercise and stretching are essential to prevent injury and make the workout effective. Warmup increases blood flow and flexibility, preparing the muscles, ligaments, and joints for the workout.
Some dynamic stretches and cardio workouts like running and cycling are good warm-ups.
Some popular dynamic stretches are:
- Neck roll
- Shoulder roll
- Overhead arm reach
- Arm circles
The 5 best exercises and stretches to relieve back pain.
These exercises are the most recommended for back pain relief. Including these stretches and workouts in your daily routine will improve your back’s strength and flexibility.
Child's pose
This traditional yoga pose is great for your lower back and stretches your lats, glutes, and spinal extensors. It relieves pain along your neck, spine, and shoulders.
To perform the child’s pose, follow these instructions.
Step 1: Get on all fours, knees, and palms.
Step 2: Sit on your heels while tucking your legs under your thighs, hinge at your hips, and fold forward. Use your hands to walk in front of you.
Step 3: Stretch your arms in front of or alongside your body with your palms facing down.
Step 4: Pay attention to your breathing, take deep breaths, and pay attention to areas of tightness.
Step 5: Stay in this pose for a minute.
Knee to chest
This dynamic stretch relaxes your hips, glutes, and thighs.
Step 1: To perform the knee-to-chest stretch, follow these instructions:
Step 2: Lie on your back with bent knees and feet flat on the floor.
Step 3: You can either keep your right knee bent or stretch it straight.
Step 4: Pull your left knee close to your chest while locking your hands near the shin bones or near the thighs.
Step 5: Stretch your spine all the way down until your tailbone and avoid lifting your hips.
Step 6: Take a deep breath.
Step 7: Hold the pose for up to a minute.
Step 8: Repeat with the other leg.
Seated Spinal Twist
This is one of the best stretches for your hips, glutes,shoulders, neck, abdomen, and back. It not only increases mobility in your back but is also known for its ability to stimulate your internal organs.
To perform the seated spinal twist, follow the instructions:
Step 1: Sit on the floor with booths legs fully extended in front.
Step 2: Bend your right knee and place your foot on the outside of your left thigh.
Step 3: Place your left arm outside your right thigh.
Step 4: You can place your right arm behind you for support.
Step 5: Twist to the left side, starting from the base of the spine.
Step 6: Hold this pose for a minute.
Step 7: Repeat for the other side.
Piriformis stretch
This stretch is used to relieve pain and tightness in the buttocks and the lower back. It targets the piriformis muscle, which is a muscle found deep in the buttocks.
To perform a piriformis stretch, follow these steps:
Step 1: Lie on your back with both knees bent and your feet flat on the floor.
Step 2: Place your right ankle just above your left knee.
Step 3: Place your hands behind the left thigh and pull towards your chest until you feel a chest.
Step 4: Hold this stretched position for a minute or 30 seconds.
Step 5: Repeat the process on the other side.
Cat cow
The cat-cow pose is a great exercise to increase mobility in your spine while also stretching your shoulders, neck, and chest.
To perform the cat-cow pose, follow these steps:
Step 1: Get on all fours with your hands and knees on the floor.
Step 2: Take a deep breath as you inhale while simultaneously looking up, allowing your belly to fill up with air.
Step 3: Exhale slowly, tuck your chin into your chest, and arch your spine, stretching it.
Step 4: Continue performing these movements with each breath.
Step 5: Perform this post for 1 to 2 minutes.
Things to keep in mind before stretching
- Perform the stretches on flat surfaces with enough space to move freely.
- Wear comfortable clothes that won’t restrict movement.
- Do not overexert your body, and
- While stretching, pay attention to the pace of your movements. Move slowly and avoid jerking motions.
- Hold a stretch for long enough to work its magic.
- The optimum number to repeat stretches is around 2–5 times, as muscles reach their maximum elongation after 4 repetitions.
Back pain is a common complaint, and there is no need to raise the alarm. Most cases of back pain can be improved with stretches, exercises, and better posture.
For best results it is advised to add these stretches to your daily routine and perform them either in the morning or evening or both. Don’t forget to warm up before stretching. If you have chronic back pain it is advised to consult a physiotherapist or a doctor.
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