About 54% of people complain of having some kind of back pain. 26% of these people have accepted that the reason behind the back pain could be from a lack of exercise or from physical work.
Here at Bright Side, we care about your health! That’s why we decided to put together some easy exercises to relieve your back pain — especially if its cause is from lack of motion. Otherwise, it’s better to consult your doctor before performing these.
1. Hamstring stretch
Steps:
Lie on your back with one leg bent.
Grab behind your right knee and pull your right leg up into the stretch position. Your knee can be bent a little as you pull your leg back.
Stretch it as much as it’s comfortable but keep your tailbone on the floor and stretch your knees to feel the strain on the muscles.
With an ideal pose, you should feel the stretch on the back of your thighs and your calves if you pull your toes back.
Hold it for 10 seconds and repeat it twice with both the legs.
If you have tight hamstring muscles, you’re likely to be more prone to injuries in daily life. Tight hamstrings can affect the movement of your pelvis, which increases the strain on your lower back. Hamstring stretches will give you strong, flexible, limber thighs which support the rest of your muscle groups too.
2. Double leg knee to chest
Steps:
Alternative:
Steps:
3. Knee stretch to the chest
Steps:
Alternative:
Note: Steps for the alternative version are the same, but in case you are not able to keep your other leg straight, this one could be used as an alternative.
4. Psoas stretch
Steps:
Stand straight.
Move your right leg forward while keeping your left leg back. Bend your right knee and keep the upper body straight.
Hold on to this position for a few seconds and then lower the left knee close to the floor.
Keep both hands on your right knee for support and move the upper body forward. This exercise will affect the psoas.
Hold the position for 30 seconds and repeat it twice with both legs.
The psoas is the most important and biggest muscle in the hip flexor muscle group. They ensure the movement of the thigh and torso in coordination. This helps in daily activities like bicycling, weight training, running, etc.
5. Spinal stretch
Steps:
Raise your right leg up and use your left hand to pull it over your left leg to the ground on the left side.
Turn your head slowly toward the right side while feeling the stretch on your back and thigh respective to your leg, all while keeping your hands perpendicular to your head.
Hold the position for 30 seconds and repeat it twice with both legs.
If you sit in the office or classroom for hours, sit behind the wheel of a car or simply stand with poor posture, the spinal cord suffers, causing bad back pain. A spinal stretch or spinal twist stretch ensures the mobility of your spinal muscles, helping you to maintain good posture.
6. Quadriceps stretch
Steps:
7. Downward facing dog against a wall or chair
Steps:
Did the first round relieve any pain? Try these exercises and stretches for your back pain and tell us how you feel in the comments. Don’t forget to share this article with other back pain sufferers in need!
Illustrated by Ekaterina Gapanovich for BrightSide.me
