Back Stretching Exercises: When experiencing pain in the lower back, some tips can provide temporary relief for a while. However, incorrect exercises can exacerbate the problem.
In such cases, lower back stretching becomes essential to ease your pain effectively. Today, we’ll share some stretching exercises that, with regular practice, can help alleviate lower back pain quickly.”
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What happens with stretching?
Bending the spine eases pressure, offering relief. To address lower back pain symptoms, a Flexion-Based Program—more commonly recognized as stretching—is utilized.
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Stretching fortifies the lower back, easing discomfort. It also bolsters core, leg, and arm muscles.
Researchers note that stretching/exercise stimulates greater blood flow in the lower spine, reducing stiffness and expediting the healing process.
Child Pose for Back Stretching
This is a pretty common yoga pose or exercise. It involves gradually stretching the muscles in the lower part of the back, which contract when there is pain.
To perform this, create a pose akin to placing a child on your back, utilizing your knees and palms. Inhale deeply, position your palms on the floor, extend your arms forward with the support of your shoulders, and shift your hips backward while settling onto your heels.
In this posture, keep the head and chest lowered as the hands extend forward. If the stretch feels too intense, consider placing a cushion under your abdomen and slightly elevating yourself to alleviate the strain.
Maintain this pose for 20 to 30 seconds or repeat it 5-6 times for an extended duration. For further guidance, refer to the video provided above.
Bridge Pose for Back Stretching
Engaging in the Glute Bridge or Bridge Pose is an effective stretching routine to alleviate pain. This exercise primarily targets the glutes, specifically the gluteus maximus—the largest muscle in the hips and one of the body’s crucial muscles. Maintaining strength in the gluteus maximus provides essential support for the lower back.
Recline on your back to assume the Bridge Pose. Maintain normal breathing and position your hands alongside you. Gradually draw your feet closer to your hips by bending your knees.
Next, elevate your hips off the floor. Your hands should stay grounded throughout this movement. Hold your breath briefly, exhale as you descend to the ground, straighten your legs, and assume a relaxed position.
Take a short rest before repeating the sequence. This exercise can be repeated for 5 to 6 rounds.
Cat / Cow Stretch
The Cat or Cow Pose helps in straightening the back, building strength, and reducing tension in the muscles.
Start by kneeling on the floor, placing your hands forward and slightly putting weight on your wrists as you lift your hips upward.
Afterward, extend your thighs, forming a 90-degree angle at the knees, with your thighs perpendicular and your chest parallel to the floor, imitating a cat.
Following that, arch your back, elevate the navel, and lift the lower part of the spine. Exhale while lowering your head and arching your back downward.
Maintain the position with straight hands and take deep breaths. Then, arch your back again and repeat the process. Complete this sequence 10-20 times.
Cobra Pose Exercises – Back Stretching
Cobra Pose is the eighth posture among the 12 positions in the Sun Salutation sequence. Performing it daily not only provides relief from lower back pain but also offers numerous benefits.
To begin, lie on your stomach with your palms placed near your thighs. Raise both hands to shoulder level.
Transfer your body’s weight onto your palms, lifting your head and chest backward. Then, arch your head backward and bring your chest forward.
Following that, increase the pressure towards the floor with your hips, thighs, and feet. Hold this position for 15 to 30 seconds.
Ease your head onto the floor, with your hands positioned beneath it. Subsequently, gently turn your head to one side and take slow breaths for two minutes.
Knee to Chest Stretch
This pose also engages the muscles of the back. Pulling the knees towards the chest creates relief from pain in the lower part of the back.
How to do it: Lie straight on the ground and bring the knees into the position shown in the video. Now, using your hands, pull both knees towards your chest.
As you pull, the lower back will slightly lift, creating tension. Hold this for 20 to 30 seconds, then return to the normal position. Repeat this 5-6 times according to your capacity.
Try Other back stretching exercises
- (Superman)
- (Pelvic tilts)
- (Lying lateral leg lifts)
- (Lower back rotational stretches)
- (Seated lower back rotational stretches)
Conclusion
Participating in the stretching exercises outlined above can notably diminish discomfort in the lower back. You may also explore the suggested stretching routines below, which prove effective in relieving pain. Nevertheless, if you’ve recently suffered a lower back injury or are dealing with persistent pain, seeking prompt medical advice is recommended. Additionally, maintaining proper sitting and lying positions is crucial to minimizing the risk of lower back pain.
People also ask (FAQ)
Question: How do you stretch out your back?
| Step | Instructions |
|---|---|
| 1 | Lie on your back with knees bent and feet flat on the floor. |
| 2 | Place your hands on the back of your thighs or below your knees. |
| 3 | Pull your legs toward your chest. |
| 4 | Hold the stretch for 15 seconds. |
| 5 | Return to the starting position. |
| 6 | Repeat the entire process 9 more times. |
Question: How do you release lower back pain?
Question: What are the top 3 exercises for back pain?
Answer: Walking, swimming, and biking
Question: What is the number 1 back exercise?
Answer: Child Pose for Back Stretching
Question: What is one simple exercise for lower back pain?
Answer: Lie on your back with your arms resting at your sides, knees bent, and feet flat on the floor. Engage your abdominal muscles and glutes, gradually raising your hips off the floor while maintaining a straight back. Gently lower your buttocks and hips to the floor. Complete 10 repetitions.
DISCLAIMER
This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take because of the information on this page is entirely at your own risk and responsibility!
