STRETCHES FOR BACK PAIN
Relieving Back Pain Through Stretching
One of the most frequent musculoskeletal conditions among office workers is back pain. Even if you are fortunate to use a sit to stand desk, working for numerous hours can cause problems. The muscles in your back and legs might get tight whether sitting or standing, creating extra strain on your joints. Stretching is a more direct technique to address these symptoms than using a standing mat and taking breaks. Stretching exercises can help relieve back pain and increase flexibility. Here are seven terrific back pain relief stretches that may help relieve pain and improve lower back muscles.
CHILD’S POSE
This popular yoga pose stretches your gluteus maximus, thigh muscles, and spinal extensors gently. It relieves pain and tension in your spine, neck, and shoulders.
Its soothing effect on your body also helps loosen up tight lower back muscles, enabling flexibility and blood circulation along the spine.
Follow these steps to perform Child's Pose:
1. With your hands and knees on the floor, sink your hips back to rest on your heels.
2. Fold forward, hinge at your hips, and walk your hands out in front of you.
3. Rest your belly against your thighs.
4. Extend your arms in front of or alongside your body, palms up.
5. Concentrate on deep breathing and relaxing any areas of tension or tightness.
6. Maintain this pose for up to one minute.
This pose can be repeated several times during your stretching routine. Feel free to do it in between your other stretches.
KNEE-TO-CHEST STRETCH
This stretch promotes overall relaxation by relaxing your hips, thighs, and glutes.
Follow these steps to perform a knee-to-chest stretch:
1. Lie on your back, knees bent and feet flat on the floor.
2. Keep your left knee bent or straight out across the floor.
3. Clasp your hands behind your thigh or at the top of your shinbone and draw your right knee into your chest.
4. Lengthen your spine all the way down to your tailbone, and try not to lift your hips.
5. Breathe deeply, releasing any tension
6. Maintain this position for 30 seconds to 1 minute.
7. Repeat with the opposite leg.
Modifications
Put a cushion under your head for added comfort. If it's hard for your arms to reach, wrap a towel around your leg.
Tuck your chin into your chest and lift your head up toward your knee to deepen the stretch.
PIRIFORMIS STRETCH
This stretch targets the piriformis muscle, which is found deep in the buttocks. Stretching this muscle may aid in the relief of pain and tightness in your buttocks and lower back.
Follow these steps to stretch your piriformis:
1. Lie on your back, knees bent, and feet flat on the floor.
2. Position your right ankle near the bottom of your left thigh.
3. After that, put your hands behind your left thigh and pull up toward your chest until you feel a stretch.
4. Maintain this position for 30 seconds to one minute.
5. Repeat on the opposite side.
Modifications
Keep your bottom foot planted on the floor to make the stretch more comfortable. To provide support, place your head on a cushion.
SEATED SPINAL TWIST
This classic twist stretches the hips, glutes, and back. It improves spine mobility and stretches your abdominals, shoulders, and neck. This stretch's pressure stimulates your internal organs.
Follow these steps to perform a seated spinal twist:
1. Sit on the floor with both legs spread out in front of you.
2. Bend your left knee and position your foot outside the right thigh.
3. Place your right arm around your left thigh.
4. Place your left hand behind you for support.
5. Twist to the left side, beginning at the base of your spine.
6. Maintain this pose for up to one minute.
7. Repeat on the opposite side.
Modifications
Keep both legs straight to make this pose more comfortable.
Add neck rotations to this pose for an extra stretch by inhaling to look forward and exhaling to look backwards. Perform 5 to 10 on each side.
PELVIC TILT
Pelvic tilts strengthen your abdominal muscles, which helps in the relief of pain and tightness in your lower back. They are also beneficial to your glutes and hamstrings.
Follow these steps to perform a pelvic tilt:
1. Lie on your back, knees bent, feet flat on the floor.
2. Flatten your back against the floor and engage your abdominal muscles.
3. Breathe normally for up to 10 seconds while holding this position.
4. Relax by releasing and taking a few deep breaths.
5. Perform 1–3 sets of 3–5 repetitions.
CAT-COW
Cat-Cow is a terrific way to stretch your shoulders, neck, and chest while also waking up your spine.
Follow these steps to perform Cat-Cow:
1. Get down on all fours in a tabletop position (hands and knees on the ground).
2. Inhale deeply and press your hands and feet together to look up, allowing your belly to fill with air.
3. Exhale by tucking your chin into your chest and arching your spine toward the ceiling.
4. Continue this pattern, moving with each breath.
5. Do this for 1 to 2 minutes.
Modifications
If you feel wrist pain, move your hands slightly forward rather than directly under your shoulders. If you have any knee concerns, put a cushion under them for padding and support.
To achieve deeper holds, simply hold each posture for 5 to 20 seconds at a time rather than moving with each breath.
SPHINX STRETCH
The sphinx stretch is a mild backbend that allows you to be active and relaxed at the same time. This gentle backbend stretches and strengthens the spine, buttocks, and chest.
Follow these steps to perform the sphinx stretch:
1. Lie on your stomach with your elbows beneath your shoulders and your palms down in front of you.
2. Set apart your feet slightly. It's fine if your big toes touch.
3. Lift your head and chest while gently engaging your lower back, buttocks, and thighs.
4. Maintain your lower back and abdominal strength while breathing deeply.
5. Press your pelvis into the floor.
6. Gaze straight ahead or gently close your eyes.
7. Maintain this pose for 30 seconds to 1 minute.
THE BOTTOM LINE
You use your lower back for a lot of things, including walking and jogging, as well as simply getting out of bed in the morning. Stretching on a regular basis is a great way to create and maintain flexibility, relieve tension, and help build strength.
CHIROPRACTORS in Omaha, NE
Our goal at Komp Chiropractic and Acupuncture Clinic in Omaha, NE, is to help our patients recover from back pain, neck pain, lack of mobility, joint problems, range of motion issues, and other problems without the use of prescription drugs. We believe in taking a holistic "whole body" approach. We don't want to relieve your pain temporarily; we want to find and treat the root cause so you may enjoy an active and pain-free life.
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